CrossFit9 – CrossFit WOD
Strength
Bench Press (Find today’s 1RM)
Metcon
Metcon (Time)
For time:
21-15-9-6
Shoulder to overhead
Calorie echo bike or bike erg (high damper)
L1: 45/35+
L2: 75/55; 105/75; 115/85; 155/105
L3: 95/65; 135/95; 175/115; 205/135