CrossFit9 – CrossFit WOD

Endurance

Endurance (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:

50 air squats

30 American kettlebell swings (G/Y)

10 power snatches (135/95)
Scale as needed