CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

10 sprint intervals:

250m/200m Ski-erg or Bike erg

Rest 2:1
Score = slowest time

Metcon

Metcon (Time)

For Time:

10*10*7*7*4*4*1*1

Back Squat

200m Run

Sets of 10:

L2: 95/65; L3: 135/95

Sets of 7:

L2: 115/85; L3: 165/115

Sets of 4:

L2: 135/95; L3: 185/125

Sets of 1:

L2: 165/115; L3: 225/155