CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

3 rounds:

500m row or 400m run

2 minutes rest between

Score = slowest time

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

21 calorie bike erg

15 back squat (from the floor)

9 bench press

L1: SQ: 75/55+; BP: DB

L2: SQ: 135/95+; BP: 135/75

L3: SQ: 165/125+ ; BP: 165/95