CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of Two:

800 M Run or 1000 M Row***

200 Air Squat

150 Push-up

75 Pull-up

30/20/10 Muscle-up or 50 Dips

800 M Run or 1000 M Row***

***Must Row & Run. If you run at rhe beginning, must row at the end.

One partner works at a time.