CrossFit9 – WOD

Skill

Bench Press (5 x 5)

4 x 10 Bent Over Row between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

1 minute L-hold hang from bar (accumulated)

6 squat clean

12 calorie row

L1: 45/35; hang from the bar or plank

L2: 115/85

L3: 155/115; L-sit on parallettes