CrossFit9 – WOD
Skill
Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%)
Metcon
Metcon (AMRAP – Reps)
Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement)
1. Deadlift
Rest 1 Minute
2. Calorie Row
Rest 1 Minute
3. Handstand Push-up
Rest 1 Minute
4. Air squat
Score = reps
L1: 135/95
L2: 205/135
L3: 225/155