CrossFit9 – CrossFit WOD
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 2 minutes
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L1: 45/35
Scale as appropriate
2 minutes rest
Metcon (Time)
30 ring dips or 10 ring muscle ups
L3: 15 ring muscle ups
Rest 2 minutes
1000m Row (Time)
Max Effort 1000m Row