CrossFit9 – CrossFit WOD


Metcon (Time)

3 Rounds of (pick one!):

• 500 M Row


400 M Ski


400 M Run

Rest exactly two minutes between rounds.

Score = Finishing time


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