CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Double under: 100-75-50-25

Calorie row: 40-30-20-10

Sit-up: 80-60-40-20 *no GHD

Power clean: 25-20-15-10

L1: 75/55

L2: 115/85

L3: 135/95

Round 1: 100 DU, 40 calorie row, 80 sit-up, 25 power clean

Round 2: 75 DU, 30 calorie row, 60 sit up, 20 power clean

Etc