CrossFit9 – CrossFit WOD

Strength

Bench Press (A) Pendlay Row 3 x 8-12
(increase weight each set)

Then,
B) Bench Press 5 x 5)

Complete all sets of Pendlay Row before starting the Bench Press

Metcon

Metcon (AMRAP – Reps)

4 x 3 min AMRAPs

15/12 Cal Row

Max reps of Clean & Jerk in remaining time

Rest 2 minutes between AMRAPs
Score = # of C&J

L1:45/35

L2: 95/65

L3: 135/95