CrossFit9 – WOD

Skill

400m Run (Time)

Max Effort 400m Run
3 rounds. rest 3 minutes between.

Score is slowest round

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds

5 minute AMRAP:

8 unbroken front squat

12 pull-up

rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 135/95
*if you break front squats – 2 minutes rest becomes 2 minutes max calorie bike.