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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

1 mile run

30 bench press

60 KB swing

90 wallballs (20/14#)

200 double unders

L1: 45/35

L2: 95/65

L3: 135/95
All equipment for each athlete should be contained to one mat – jump rope, KB and WB