CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Buy In: 800 Run

40 Sledge Hammer Hit

40 Burpee

40 Wallball

40 GHD Sit-up (L2: Weighted Sit-up, L1: Sit-up)

200 Farmer Carry

20 Ground Over Shoulder D-Ball 200 Sled Pull (4×45/3×45)

Cash Out: 400 with ball (20/14)
30 Minute Cap

Skill Work (Checkmark)

Post-workout

2 sets:

1:00 plank hold

50 Russian twists