CrossFit9 – CrossFit WOD
Endurance
Aerobic Capacity (AMRAP – Reps)
5 sets for max calories:
2:00 max effort bike (echo or bike erg)
Rest 2:00 between sets
Score = total calories
Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…
partner up if needed for equipment, and alternate 2 min work/rest with partner
Metcon
Metcon (Time)
For Time:
400m Run
30 Deadlifts (185/125)
400m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts (275/185)
400m Run