CrossFit9 – CrossFit WOD

Strength

Bench Press (Every 2:00 for 3 sets:

1 bench press

Every 2:00 for 3 sets:

3 bench presses

Every 2:00 for 3 sets:

5 bench presses
)

18 min total

9 sets of bench press

Load should decrease as reps increase

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 deadlifts (135/95)

10 push presses (135/95)

5 strict handstand push-ups