CrossFit9 – CrossFit WOD

Endurance

800m Run (Time)

Max Effort 800m Run
2 x 800m run

Rest 3 minute between

Metcon

Metcon (Time)

5 rounds:

20 Sit-ups or v-ups

20 Back Extensions or 10 barbell good mornings

10 Bench Press or DB Bench

Optional Practice (Checkmark)

Jump-rope practice double under for ten minutes

Toes to Bar – Isometric

Toes to Bar – Isometrics (Checkmark)

Accumulate 2 minutes in L-Sit hold on parallettes

Every break, perform 20 sec arch hold on floor