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