CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

150 double under

100 air squat

90 sit-up

80 box jump

70 DB snatch (35/35)

60 sec L-hold from pull-up bar (L1: plank)

50 wall ball

40 burpees

30 power clean

20 calorie row

10 ring mup or 2:1 dips

(50 min cap)

L1: DU = jumping jack; 45/35; 10/5

L2: 95/65; 35/20

L3: 135/95; 50/35