8 Jul /0 Comments/WOD 7/9/19 VIP CrossFit – CrossFit Metcon (4 Rounds for time) Rest 1 to 2 minutes between movements 500 M Max 40/30 Cal Ski Erg 40/30 Cal Bike .25 Mile Trueform Metcon (Time) For Time: 75 GHD Sit Ups 55+ to Parallel