CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 4 with a pause at the bottom of each rep)

Accessory: 3 x 12 banded pull aparts

Metcon (Time)

2 rounds for time:

100 double unders

50 calorie bike erg

40 single arm DB hang clean and press

30 DB sit-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+