CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Pride WOD is dedicated to the 49 LGBTQ+ victims of the Pulse Night Club shooting, a hate crime that shook Florida and the entire country on June 12, 2016. Today, we WOD in their honor and memory.

For time:

400m run

49 KB swing

49 air squat

49 box jump

49 pull-up

49 slam ball

49 lunges with plate

49 ground to overhead with plate

49 goblet squat

49 burpees

49 calorie row

400m run

L1: B/P

L2: G/Y

L3: R/G