CrossFit9 – CrossFit WOD

Strength

Bench Press (5-5-3-3-1-1-1)

Accessory:

Single Arm DB Row x 5 per arm between sets

Metcon

Metcon (Time)

For time

21-18-15-12 reps of:

Cal row

Hang cleans
L1: 45/35

L2: 115/75

L3: bodyweight cleans

Push-ups – Variations

Different variations of push-ups

Push-ups – Variations (Checkmark)

Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure

1) clapping / explosive

2) ring push-ups