CrossFit9 – WOD
Skill
Bench Press (3 x 5; 3 x 3; 3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
5 Squat Snatch
10 Pull-up
15 Wall ball
L1: 45/35
L2: 95/65
L3: 135/95
Finisher
Metcon (No Measure)
3 Rounds:
100 M Run
20 Slam ball