CrossFit9 – CrossFit WOD

Skill

Choose A or B

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: 2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

10/8 calorie echo bike or high resistance bike erg (damper 7+)

15 shoulder to overhead

20 box jumps

L1: 45/35

L2: 115/85

L3: 155/105