CrossFit9 – WOD

Skill

Metcon (Time)

8 Rounds:

100 M Sprint

Rest 1 min
Score is slowest 100M time

Modification: 150 M Row

Metcon

Metcon (Time)

4 Rounds:

5/3 Muscle up

13 Calorie Row

17 Front Squat

L1: 11 Dips; 45/35

L2: 5/3 MU; 75/55

L3: 5/3 MU w/ 4#/6# ball; 95/65