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