CrossFit9 – WOD

Skill

Metcon (Time)

4 x 400m Run

Complete every 3 minutes OTM.
Or 4 x 400m Ski

Score = slowest time.

Metcon

Metcon (Time)

5 rounds for time (22 minute cap):

5 power snatch

10 pull-up

15 wall ball

L1: 45/35

L2: 95/65

L3: 115/85