CrossFit9 – CrossFit WOD

Endurance

500m Row (Time)

Max Effort 500m Row
4 x 500m row

Rest 3:00 between efforts

20 Minute Cap

Must be below 2:00/500m pace or scale to finish each effort under 2 minutes

Metcon

Metcon (Time)

5 rounds for time:

50 double-unders

10 power snatches
L1: 45/35

L2: 75/55

L3: 115/85