CrossFit9 – CrossFit WOD

Skill

1000m Bike Erg (Time)

1000m Max Effort Sprint
4 x 1000m Bike Erg or 400m Run

1:1 rest

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x 20 sec work / 10 sec rest)

Box jumps

Double-Unders

Ring Muscle Up or Dips

Deadlifts

Rest 1 minute between movements
L1: 95/65

L2: 135/95

L3: 185/125