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)