CrossFit9 – WOD

Skill

Metcon (Time)

(20 minutes)

2 rounds:

60/50 calorie assault bike

L1: 40/30 calorie bike

5-10 minutes rest between rounds

5-7 minutes between skill and metcon

Metcon

Metcon (Time)

For time:

400m run

20 SH2OH (L1: 45/35+, L2: 95/65, L3: 135/95)

1 rope climb

400m run

15 SH2OH (L1: 45/35+, L2: 115/85, L3: 155/105)

2 rope climb

400m run

9 SH2OH (L1: 45/35+, L2: 135/95, L3: 185/125)

3 rope climb