CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
400m run
Score = slowest
Rest 3 minutes between
Metcon
Metcon (Time)
4 rounds for time: (27 min cap)
500m row or 350m ski
35 wall ball
12 hang power clean
L1: 45/35
L2: 115/85
L3: 155/115