CrossFit9 – CrossFit WOD

Endurance

Row, row, row endurance (Time)

4 rounds for time: (6 min cap)

200-meter row (goal less than 1 min per row)

– Rest :30 between rounds.

Then directly into,

3 rounds for time: (9 min cap)

400-meter row (goal less than 2 min per row)

– Rest 1:00 between rounds.

Then directly into,

2 rounds for time: (12 min cap)

600-meter row (goal less than 3 min per row)

– Rest 1:30 between rounds.
This is a high intensity calorie burn day IF you put the effort into it!

Hard cap at 27 minutes, but goal is to finish below this. Score is total time after the last round of 600m row

For Quality

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 double-DB box step-overs (35/20 & 24/20)

200m run or 12/10 cal echo bike

10 double DB RDL