CrossFit9 – WOD

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap.

Rest 10 minutes.

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5-7 minutes

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G