CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Complete as many as possible in 35 minutes: (In any order)

1. 400m sled pull

2. 50 calorie echo bike

3. 400m D-ball carry

4. Work up to 1 rep max thruster

5. 1500m row

L2: Complete 4/5

L3: Complete all 5

400 M Sled Pull (Time)

Max Effort 400 M Sled Pull (Bodyweight)

50 calorie echo bike (Time)

for time

400M D-Ball Carry (Time)

Run-Walk 400M as quickly as possible with D-Ball

L1: 40/30+

L2: 50/40+

L3: 70/60+

Thruster (1 rep max)

1500M Row (Time)

Max Effort 1500m Row