CrossFit WOD – Fri, Sep 29 Posted September 29, 2023 by crossfit9dev CrossFit9 – CrossFit WOD Strength Bench Press (5 x 3 with tempo) 3 sec down 3 sec pause at chest fast up Metcon Metcon (Time) 4 Rounds for time 200m run 15 push press 15 ring dipsL1: 45/35 L2: 75/55 L3: 95/65