200602

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

2 Rounds of….

Cardio Pyramid:

Minute 1 – :20 sprint/:40 rest

Minute 2 – :30 sprint/:30 rest

Minute 3 – :40 sprint/:20 rest

Minute 4 – :50 sprint/:10 rest

Minute 5 – :40 sprint/:20 rest

Minute 6 – :30 sprint/:30 rest

Minute 7 – :20 sprint/:40 rest

Athletes have the choice between ski or row for one round, and echo bike or bike erg (with damper set above 5) for the other. Athletes must disinfect equipment thoroughly between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run

15 power cleans

15 box jumps

L1: 45/35

L2: 95/65

L3: 115/85