CrossFit9 – CrossFit WOD

Strength

Bench Press (2 x 5
2 x 3
2 x 1)

Increase weight each set

Metcon

Metcon (Checkmark)

24 Minute EMOM

1- 10 Power Snatch

2- 15 Toes to Bar

3- 20/16 Cal row

4- Rest
Scale weight/reps in order to go unbroken for the full EMOM, and complete within the minute.

L1: 40 sec work/20 sec rest each minute