CrossFit9 – CrossFit WOD
Skill
500m Row (Time)
Max Effort 500m Row
4 rounds x 500m row
Rest 90 seconds between
Score = slowest round
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m *heavy* single arm farmer carry
20 back rack lunges (10R/10L)
10 strict pull-ups or rack pull-ups
L1: 45/35
L2: 95/65
L3: 115/85; 5/3 bar muscle ups