CrossFit9 – CrossFit WOD

Stamina

Metcon (Time)

3 x 1000m row

1:1 rest

Score = slowest

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP:

100m farmer carry

12 D-ball over shoulder

12 alternating pistol squats

12 ab rollout

L1: 40/30#; B/P

L2: 60/50#; G/Y

L3: 70+#/60+#; R/G