CrossFit9 – CrossFit WOD

Strength

Push Press (1 rep max)

20 minutes to find

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

100m run*

12 front rack lunges

12 HSPU

*score as 10 reps

L1: 45/35

L2: 95/65

L3: 135/95

Finisher

Sit-ups (100 sit-ups for time or 50 GHD sit-ups)