CrossFit9 – WOD

Metcon

Metcon (Time)

Partner Murph – In team of 2

1 mile run (800m each)

100 pull-up

200 push-up

300 air squat

1 mile run (800m each)

Rep note: partition the pull-ups, push-ups, and air squats as needed.

***No vests***

Modifications:

Run: Row 1000m or Ski 800m (each)

Pull-up: ring row, jumping (no bands)

push-up: incline box push-up, knee to plank push-up