CrossFit9 – CrossFit WOD

Strength

At least 20 minutes

Bench Press (4 x 2-3 reps)

Heavier than last week.

Accessory 3 x 15 straight arm banded lat pushdown

Metcon

Metcon (Time)

8 rounds for time of:

200m run or 500m bike erg (80+ RPM)

3 hang power cleans

L1: 45/35+

L2: 135/95+

L3: 185/125+