CrossFit9 – WOD

Skill

Metcon (Time)

3 rounds:

500m row

20 KB swing (american)

3 minutes rest

L1: Y/B

L2: G/Y

L3: R/G
Score is fastest round

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#