CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

3 rounds:

40/35 calorie echo bike

(or 50/40 calorie ski if large class – prefer echo)

Rest 3 minutes between rounds

Score = slowest round

L1: 30/25 calorie echo bike

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
L1: DB snatches; 8 power cleans 45/35+

L2: DB snatches

L3: KB snatches