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: 135/95
Sets of 7: 165/115
Sets of 4: 185/125
Sets of 1: 225/155