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CrossFit9 – CrossFit WOD

Skill

Rope Climb (10 minutes of practice)

Metcon

Metcon (Time)

8 rounds for time:

200m run or 15/10 calorie echo bike

3 rope climb

15 KB swings

L1: Y/B

L2: R/G Russian

L3: R/G American

Metcon (Time)

8 rounds for time:

200m run or 15/10 calorie echo bike

3 rope climb

15 KB swings

L1: Y/B

L2: R/G Russian

L3: R/G American