CrossFit9 – WOD

Skill

Bench Press (7 x 3)

Ring Dips (4 x 5)

L1: Box Dips 5 x 10

L2: Ring Dips 4 x 5

L3: Weighted Ring Dips 4 x 5

Metcon

Metcon (Time)

21-18-15-12-9-6

Deadlift

Burpees Over Bar

L1: 95/65

L2: 205/135

L3: 225/165

Finisher

Metcon (No Measure)

Plank Circuit:

4 Rounds

30 sec prone

30 sec side

30 sec side

30 sec supine