CrossFit9 – CrossFit WOD
Endurance
800m Run (Time)
Max Effort 800m Run
Every 5:00 x 3 rounds:
800-meter run
Goal time ~3:00 per run
Scale to 400m-600m range (or about 3 min runs)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
40 double-unders
10 push presses (65/95 lb)
12 back rack lunges
L1: 45/35
L2: 65/95