CrossFit9 – CrossFit WOD

Skill

Double-Unders (5 – 7 minutes of practice)

Metcon

Metcon (Time)

4 rounds for time:

800m run or 4 minutes on echo bike

15 shoulder to overhead

50 body weight lunges (25/25)

2 minutes rest between rounds

L1: 1000m row or 4 minute bike erg; 45/35

L2: 105/75

L3: 155/105

Rest as needed
Finish with 3 minutes max double unders