CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of 2…
For time:
200m run (together)
20 chest to bar pull-ups
20 power cleans
200m run
18 power cleans
18 chest to bar pull-ups
200m run
16 power cleans
16 chest to bar pull-ups
200m run
.
.
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200m run
2 power clean
2 chest to bar pull-ups
L1: 95/65
L2: 135/95+
L3: 165/115+
Finisher: One partner hangs, while the other partner planks, switch when you break.
4 minute bar hang (accumulated)
4 minute weighted plank (accumulated)