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CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

50 DB power clean

400m ski or run

50 burpee box jump over

400m bike erg or run

50 KB swing

400m ski or run

50 goblet squat

400m bike erg or run

50 GHD sit-up (or 2:1 sit-up)

400m ski or run

L1: 30 rep of each movement; Y/B

L2: 50/35; R/G

No L3; scale as appropriate