CrossFit9 – WOD


Metcon (Time)

Macy’s Parade:

Six Rounds For Time – 5 Minutes Per Round

Every five minutes:

400 M Run or 500 M Row

10 Russian KB Swings (as heavy as possible with good form)

40 Double Unders (Scale to 40 Speed Steps or 40 Double taps if you don’t have double unders)
Most athletes should have at least 45 seconds of rest before next round begins, if you are not finishing with at least 45 seconds, scale run/row to 300M/400M or scale DUs.

Score is slowest round