170525 - CrossFit9
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170525

24
May

170525

CrossFit9 – WOD

 

Skill

Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt)

Ring Rows (4 sets for max reps)

L1: Incline, feet on floor

L2: Feet up on boxes

L3: plate on torso, or weighted vest

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

20 Plate OH Sit-ups (L1: 15/10, L2: 35/25, L3: 45/35)

20 Russian Twists (L1: 15/10, L2: 35/25, L3: 45/35)

20 Hollow Rocks

1 Minute Plank (any style)*

*L3: Unbroken, with 10 burpee penalty per break

Finisher

4R:

200 M Sprint

Rest 1 minute