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CrossFit9 – WOD

Metcon

Metcon (Time)

In teams of two; for time:

100 Russian KB Swing (L2: G/Y, L3: R/G)

100 Calorie Bike

100 Handstand Push-up

100 Calorie Row

100 Power Snatch

100 GHD or 200 Sit-up

10 x 100 M Run

1 partner works at a time.

** Every time you switch, 5 burpees each or 20 air squats**