CrossFit9 – WOD
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
15 minutes to establish.
Metcon
Metcon (Time)
5 rounds for time:
12 hang power clean
5/3 bar mup
400m run
L1: 45/35; 12 pull-ups or ring row (6- jumping m-up); 500m row
L2: 115/85
L3 135/95; 6/4 bar m-up