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