CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of two,

Complete in any order:

1) 1600m run

2) 100 back squats

3) 2k row

4) 100 handstand push-ups or db press

5) 100 slam balls

– split/alternate equal work and rest with partner for everything
L1: 45/35 or goblet squat

L2: 135/95

L3: 185/125; 30lbs+

squat out of the rig