CrossFit9 – CrossFit WOD
800m run or 800m ski or 1000m row
rest 3-4 minutes between
score = slowest.
*Anytime the score is slowest, we are looking for a strong effort with smart pacing. Don’t blow yourself up!
Buy In: 2 minute accumulated L-hold or knee raise from bar
200m single arm farmer carry
30 DB step ups
30 wallball (20#/14#)
Cash out: 2 minute L-hold or knee raise from bar.
L1: 10/5+; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
*The focus of this workout is core strengthening and training unilateral movements. Pick a strong pace and hold on tight.