CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 Rounds of (pick one!):
• 500 M Row
-OR-
400 M Ski
-OR-
400 M Run
Rest exactly two minutes between rounds.
Score = Finishing time
Metcon
Metcon (Time)
For time:
50 bench press*
* Every time you break, 400m backward run
50 back squat
* Every time you break, 25 sit-ups
L1: 45/35; 200m run
L2: 135/65
L3: 155/85
The goal of this workout is to increase muscular endurance. Pick a challenging weight that you could see yourself taking few or no breaks