CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

800m run

150 air squats

75 push ups

50 pull-ups

800m run

L1: 400m run, ring rows, hands elevated push-ups

L3: 1 mile run
You may partition air squats, push-ups and pull-ups however you like.

Finisher

Metcon (Time)

For time:

10-8-6-4-2-4-6-8-10

Calorie echo bike or ski

Burpees to target