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