CrossFit9 – WOD
Metcon
Metcon (Time)
Partner Murph – In team of 2
1 mile run (800m each)
100 pull-up
200 push-up
300 air squat
1 mile run (800m each)
Rep note: partition the pull-ups, push-ups, and air squats as needed.
***No vests***
Modifications:
Run: Row 1000m or Ski 800m (each)
Pull-up: ring row, jumping (no bands)
push-up: incline box push-up, knee to plank push-up