CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

15/12 calorie ski or 10/8 echo bike

12 thrusters

9 CH2B

L1: 45/35

L2: 75/55

L3: 95/65

Rest 5 minutes

Metcon (Time)

L1: For time: 800m run or 1000m row

L2: For time: 1 mile run or 2000m row

L3: 2 rounds for time:

1 mile run

Rest 1:1

(If your mile takes 8 minutes, rest 8 minutes)

Score = slowest mile