CrossFit9 – CrossFit WOD

Strength

Bench Press (4 Sets:
1 x 5
1 x 10
1 x 15
1 x 20
)

Begin with a heavy set of 5, then reduce the weight each set to complete the sets of 10, 15, 20

Take adequate rest between – each set should be challenging and require 2-3 min rest between

Metcon

Metcon (Time)

For time:

40 toes to bar or weighted sit-ups

4 rope climbs

800-meter run or ski

30 toes to bar or weighted sit-ups

3 rope climbs

400-meter run or ski

20 toes to bar or weighted sit-ups

2 rope climbs

200-meter run or ski
Rope climb sub – rope pull-ups (toe assisted if needed)