170322 - CrossFit9
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170322

21
Mar

170322

CrossFit9 – WOD

Metcon

30 Minute Time Cap (Not including finisher)

Metcon (Time)

4 Rounds:

5 Tire Flip

100 M OH KB carry or DB

20 pull-up (ring row or bar row pull-up)

30 Box Jump

40 Air Squat

500 M Row

L1 = 3 rounds , Ring Row or Bar Row Pull

Finisher

4 Rounds:

30 sec L hold (L1: plank 1 min)

15 V-sit

30 Mountain climber