CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
Metcon
Metcon (Time)
For Time
3 Rounds:
30 cal row
30 push-ups
Rest 3 Minutes
3 Rounds:
30 cal bike erg
20 toes to bar
Rest 3 Minutes
3 Rounds:
30 yard sled push 135#/90# (one way p-lot)
10 ring muscle-ups
30 Minute Cap