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CrossFit9 – CrossFit WOD

Metcon (Time)

For time: (20 min cap)

50 calorie row

Rest 2 minutes

50 calorie echo bike or 70 calorie assault bike

Rest 2 minutes

800m run or 600m ski

This skill puts single modality cardiovascular movements to the test.

A lot of us Crossfitter don’t like these movements but the goal of Crossfit is to make well-rounded athletes – ready for anything!

Metcon

Metcon (AMRAP – Reps)

3 x 4 minute AMRAP:

2 SH2OH

2 pull-ups

4 SH2OH

4 pull-up

6 SH2OH

6 pull-ups

8

8

Etc….

Rest 2 minutes between rounds. Your score is the round with the least # of reps. Start from the beginning every round.

L1: 45/35+; jumping pull-up, ring row.

L2: 95/65+; pull-ups

L3: 115/85+; bar muscle up

This couplet’s all about speed and intensity. Don’t let the rest fool you, this will be tough!