CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

For time:

1 mile run

30 burpees to 6-inch target

15 minute time cap

L1: 800m run

Metcon

Metcon (Time)

10 rounds for time: (30 minute time cap)

5 HSPU

7 power clean

12 wallball

L1: 45/35

L2: 105/75

L3: 135/95