CrossFit WOD – Wed, Jan 29

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

800m run

5 Rope Climbs

50 Box Jumps

21 Dips

4 Rope Climbs

40 Box Jumps

15 Dips

3 Rope Climbs

30 Box Jumps

12 Dips

2 Rope Climbs

20 Box Jumps

9 Dips

1 Rope Climbs

800m run

Push-ups – Eccentrics

Push-ups – Eccentrics (Checkmark)

5 x 5 x 5 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep