CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2:

200 M Sled Pull (3×45/2×45)

50 Sumo Deadlift High Pull

50 Sit-up

50 Front Squat

50 Box Jump

50 Shoulder to Overhead

50 Push up

800 M Run with ball (both partners)

L1: 45/35

L2: 75/55

L3: 95/65 – 80 reps per bar movement