CrossFit9 – CrossFit WOD
Skill
400m Run (Time)
Max Effort 400m Run
2 rounds – 2 minutes rest between.
Score is slowest
Metcon
Metcon (Time)
4 rounds for time:
200m farmer carry
12 bench press
14 ring dips
24 sit-up with ball or GHD
L1: DB press; Y/B or DB+
L2: 135/75; G/Y+
L3: 165/95; R/G+