CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3)
Accessory: banded tricep push-down
Metcon (Time)
For time:
400m run
45 air squats
21 hang power cleans
400m run
45 air squats
15 hang power cleans
400m run
45air squats
9 hang power cleans
L1: 45/35
L2: 105/75
L3: 155/105