CrossFit WOD – Wed, Nov 16

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

1000m row or ski

75 wallballs (20/14#)

400m sled pull

75 KB swings

10 ring muscle-ups

L1: B/P (25/20); 1×45# plate; 30 ring dips

L2: G/Y (50/35); 2×45#/45#+25#

L3: R/G (Russian); 3 x 45#/2 x 45#