CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Complete as many as possible in 35 minutes: (In any order)
1. 400m sled pull
2. 50 calorie echo bike
3. 400m D-ball carry
4. Work up to 1RM power snatch
5. 1 mile run
L2: Complete 4/5
L3: Complete all 5
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
50 calorie echo bike (Time)
for time
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Power Snatch (Today’s 1RM)
1-Mile Run (Time)
Max Effort 1-Mile Run