CrossFit9 – CrossFit WOD

Skill

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Metcon (No Measure)

14 minute alternating EMOM:

1. 250m bike erg sprint (damper on 4+) or 6/5 calorie echo bike. (L3: 8/7 calorie echo bike)

2. 8 Burpees to plate (L3: 10 burpees to plate)