CrossFit9 – CrossFit WOD

Stamina

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

For time:

Buy in: 50/40 calorie ski or 50/40 calorie echo bike

21-18-15-9

Bench press

Dumbbell sit-ups or GHD sit-ups

Cash out: 50/40 calorie echo bike or 50/40 calorie ski

L1: 45/35

L2: 135/65

L3: 155/85