CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 3)
Accessory: 3 x 12 single arm high pull
Metcon (AMRAP – Reps)
15 minute AMRAP:
2*4*6*8*10*etc
Deadlift
Wall walks
*100m run or 250m bike erg
L1: 95/65+
L2: 225/155
L3: 245/175
*Score = total reps (not counting run or bike – note bike or run in comments)