CrossFit9 – WOD

Skill

Metcon (Time)

2 rounds:

50/40 calorie assault bike

L1: 30/20 calorie bike

4-5 minutes rest between rounds (score is fastest)

5-7 minutes between skill and metcon

Metcon

Metcon (Time)

5 rounds for time:

200m run

10 bench press

20 sit-up

L1: 45/35

L2: 135/75

L3: 165/85