CrossFit9 – WOD

Metcon

Metcon (Time)

For time: (40 minute time cap)

1000m row

*15 power clean

200 DU or 200 penguin jumps

*15 power clean

50 HSPU OR DB push press

*15 power clean

10/8 muscle ups or 30 ring dips

*15 power clean

800m run

L1: 45/35

L2: 65/55, 95/65, 115/85, 135/95

L3: 95/65, 115/85, 135/95, 165/125

*weight increases each set