CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 8)

4x 8-12 bicep curls between sets

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell box step-ups

15 push-ups

30 Russian twists

200m ski/run

– hold one dumbbell any style for the box step ups Use same db for Russian twist .
L3: ring push-ups