CrossFit9 – CrossFit WOD


Metcon (Time)

2 rounds:

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!


Metcon (Time)

Buy In: 2 minute accumulated L-hold or knee raise from bar

3 rounds:

200m single arm farmer carry

30 DB step ups

30 push-up

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.