CrossFit9 – WOD

Skill

Bench Press (7 x 3)

Bent Over Row

4 x 10 between sets

L1: 45/35

L2: 75/55

L3: 96/65

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

15 Calorie Row

10 Burpees over bar

5 Squat Clean

L1: 45/35+

L2: 165/125

L3: 205/135