CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2 (35 min time cap)

40 Squat clean

40 Calorie row

40 Pull-ups / ring row

400 M Run (at same time)

40 SH2OH

40 Burpees

10 M-up Ring (L3: 20 reps)

(MU Modifications Not RX)

jumping 1:1

Transition 1:1

Dips on box 2:1

L1: 45/35+ dips, transition, Jumping

L2: 105/75+

L3: 135/95+ with 20 M-up