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CrossFit9 – WOD

Metcon

Metcon (Time)

In Teams of Two:

400 M Farmer Carry

200 M Run

50 Burpee Box Jump-overs

200 M Run

60 Hang DB Snatch (30/side)

200 M Run

70 Calorie Row

200 M Run

80 Toes to Bar

200 M Run

90 Pistol

200 M Run

100 Air Squat

L1: B/P; 10/5+

L2: G/Y; 35/25+

L3: R/G; 50/35+
One partner works at a time