CrossFit9 – CrossFit WOD

Endurance

Ski, ski, ski (Time)

5 rounds for time:

200-meter ski

– Rest :30 between rounds.

4 rounds for time:

400-meter ski

– Rest 1:00 between rounds.

3 rounds for time:

600-meter ski

– Rest 1:30 between rounds.
Score is total time including rest. Time on clock after your final 600m is your score

Option to use rower for large class – OR with partner – sprint and alternate 1 for 1

For Quality

10 Minute AMRAP (AMRAP – Rounds and Reps)

Complete as many reps as possible in 10:00 of:

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

5 shuttle runs

– 1 shuttle run = 25 ft down/25 ft back.
shuttle run can be from red pole to red pole (down and back = 1); OR measured in p-lot (to cone and back = 1)