CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

For quality effort:

00:00 to 05:00

200m ski

12 D-Ball over shoulder

05:00 to 10:00

200m bike erg

40 air squat

10:00 to 15:00

8/6 calorie echo bike

15 burpees

15:00-20:00

200m ski

12 D-Ball over shoulder

20:00-25:00

200m bike erg

40 air squat

25:00-30:00

8/6 calorie bike echo

15 burpees

Rest 5 minutes

Finisher

Metcon (Time)

For time:

800m run

50 Russian KB swing (R/G)

50 Bicep curl with bar (45/35)

12 minute time cap