CrossFit9 – CrossFit WOD

Strength

Strength (Time)

Superset x 4 Rounds

A1) 8-12 Bent Over Row

A2) 8-12 Reverse Fly

A3) 8-12 Bicep Curls

Rest 2-3 minutes between rounds
Increase weight each set if possible.

Start at 12 reps and as weight increase do fewer reps, but at heavier weight

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

15 Bench Press

200m Farmer Carry

20 Weighted Sit-ups

Down and Back Sled Push
L1: 45/35; B/Y

L2: 115/85; G/Y

L3: 165/115; R/G