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