CrossFit9 – WOD
Skill
Bench Press (7 x 2)
Bent Over Row 5 x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
200 M Row
20 Sit-up with ball
20 Burpees to 6″ target
L1: Sit-up
L2: Sit-up with ball (20#/14#)
L3: GHD Sit up with Ball (10#/6#)