CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2)

Accessory: 3 x 12 lateral raise

Metcon

Metcon (Time)

4 rounds for time:

400m/350m ski or row

12 front rack lunges

12 chest to bar pull-ups

L1: 45/35; chin over bar or ring rows

L2: 95/65

L3: 135/95