CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 5)
3 x 10 single arm DB high pull (per arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
25/20 calorie row
10 deadlifts
3 rope climbs
100m farmer carry
L1: 95/65
L2: 205/135
L3: 225/155