CrossFit9 – WOD

Metcon

Metcon (Time)

Orlando Strong Partner WOD:

1. 490 Meter Run

2. 49 Push-up

3. 49 Toes to Bar (or Knee to Elbow)

4. 49 Pull-up

5. 49 Goblet Squat

6. 49 Kettlebell Swing

7. 49 Calorie Row

8. 49 Push Press

9. 49 Front Squat

10. 49 Slam Ball

L1: Dumbbell, Y/B

L2: 75/55, G/Y

L3: 95/65, R/G
*49 reps in honor of the 49 victims of the Orlando shooting.