CrossFit9 – WOD

Skill

Metcon (Time)

In 20 minutes:

L1: 3 x 30 calorie bike erg

L2: 3 x 30 calorie assault bike

L3: 3 x 40 calorie assault bike

Rest accordingly
Score = slowest time

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

(At 10 minutes, rest 3 minutes)

200m sled pull (3×45/2×45)

30 medball clean

30 push-up

30 bicep curl with bar

400m run backwards

(Run and pull each = 1 rep)