CrossFit9 – CrossFit WOD
Endurance
Endurance (5 Rounds for time)
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
Metcon
Metcon (Time)
3 rounds for time:
30 American kettlebell swings (G/Y)
20 Wallball shots (20/14)
10 power snatches (135/95)
Scale as needed