CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
For Time:
100m farmer carry
100m d-ball carry
200m farmer carry
200m d-ball carry
400m farmer carry
400m d-ball carry
No RX
Large classes partner up. One farmer carry, and one d-ball carry, then switch
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell box step-overs
15 push-ups
200m ski/run
– hold one dumbbell any style for the box step-overs.
L3: ring push-ups