CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 10)
Pendlay Row (3 x 10)
Metcon
Metcon (Time)
4 rounds for time:
100m farmer carry
15/12 calorie echo bike
20 sit-ups
10 bench press
L1: 45/35; Y/B
L2: 105/75; G/Y
L3: 155/105; R/G