CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo