CrossFit WOD – Wed, Jan 18

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m sled pull

10 front squats

15 ring dips

20 box jump overs

L1: 45/35

L2: 95/65; 3×45/2×45

L3: 135/95; 4×45/3×45

Single Modality

Metcon (AMRAP – Reps)

4 x 60 second max calorie echo bike sprint

3 minutes rest between each sprint

Score = total calories over 4 efforts