CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

10 minutes for quality:

100m heavy farmer carry

20 D-ball squats

L1: Y/B; 30# D-ball

L2: G/Y; 40# D-ball

L3: R/G; 50#+ D-ball

In 10 minutes:

Work your way up to a heavy 1-way parking lot sled push

10 minutes for quality:

20 Mace 360s (10R/10L)

30 Alternating switch lunge with mace (15L/15R)

400m bike erg

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