CrossFit9 – CrossFit WOD

Strength

Push Press (5 x 5)

Metcon

Metcon (AMRAP – Reps)

2 rounds:

3:00 max-cal row

3:00 max clean and jerk

3:00 max-cal bike

3:00 rest
L1: 45.35

L2: 115/85

L3: 155/105

Accessory Finisher

Pull-ups (1 set of max pull-ups)

Pull-Up Strength: High Volume + Low Intensity (Checkmark)

3-5 rounds:

20 hollow + banded lat compressions

20 banded face pulls

20 banded bicep curls