170405 - CrossFit9
Call Us: (727) 469.3240

170405

4
Apr

170405

CrossFit9 – WOD

Metcon

Metcon (Time)

For Time:

800 M Run

100 Air Squat

50 Push up

25 Pull-up

10 Tire flips

25 Russian KB Swing (R/G)

50 Goblet Squat

100 Sit-up

800 M Run

L1 :

400 M Run

50 Air Squat

40 Push-up

30 Ring row / Bar Row

5 Tire flips

30 Russian KB Swing (Y/B)

40 Goblet Squat

50 Sit-up

400 M Run

Finisher

Metcon (Time)

3 Rounds:

2 – way Across Floor Seal Walk

5 Eight-Count Cobra Push-ups