CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5 x 10 @ 60%
Rest 60 seconds between sets)
OR
6 x 5 RPE 5
Metcon
Metcon (Time)
For time:
25/20 Cal Echo Bike (sub with 400m Run or Ski)
30 Push-Ups
20 Burpees
40 Deadlift
20 Burpees
30 Push-Ups
25/20 Cal Echo Bike (sub with 400m Run or Ski)
TC: 22minutes
Score: Time
L1: 65/45; Incline Push-ups
L2: 135/95
L3: 185/125; Echo Bike
Murph Finisher
Metcon (No Measure)
25 Air Squats
800m Run
25 Air Squats