CrossFit9 – CrossFit WOD

Single Modality

Row or run efforts (Time)

3 x 400m run or 500m row
1:1 rest

Score = slowest time

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

500m bike erg

50ft DB or KB rack walking lunges

25 abmat sit-ups

15 DB bench press

L1: 25/15+

L2: 35/25+

L3: 50/25+;GHD sit-ups or DB sit-ups