CrossFit9 – WOD

Skill

Bench Press (6 x 3)

5 x 10 Bent over row between sets

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

4 Rounds for time:

50 Air Squat

30 Double Under

10 Hang power snatch

L1: 45/35 (30 air sq, jumping jacks instead of DU

L2: 95/75

L3: 115/85