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!