CrossFit9 – CrossFit WOD
Metcon
L1: 4 rounds for each workout
Metcon (Time)
5 rounds for time:
12 HSPU
40 Double under
Rest 2 minutes
L1: seated strict press; single unders
5 rounds for time:
350m row
10 pull-up
20 air squat
Rest 2 minutes
L1: pull-up progression
5 rounds for time:
200m run
25 sit-up