CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 rounds for time:

400m run

12 clean & jerk

75 air squat

5/3 ring muscle up

L1: 3 rounds; 65/55; 20 dips

L2: 135/95

L3: 155/115; 7/5 ring muscle up

Finisher

1000m Row (Time)

Max Effort 1000m Row