CrossFit9 – WOD

Metcon

Metcon (Time)

100 walking lunges *

90 KB SDLHP

80 sit-up

70 KB goblet squat

60 push-up

50 one arm KB box step (suitcase style)(25/side)

40 burpees

30 hammer hit

200 sled pull

800m run

L1: B/P or bodyweight

L2: Y/B

L3: G/Y* one arm overhead walking lunges (50/side)

40 min cap