CrossFit9 – CrossFit WOD

Strength

Push Press (4 x 5)

Accessory: 3 x 12 lateral raise

Metcon

Metcon (Time)

8 rounds for time: (20 minute cap)

8 toes to bar

10 SDLHP

15 wallballs (20/14#)

L1: 6 rounds; 8 hanging knee raise, partial range ttb; 45/35

L2: 75/55

L3: 95/65