CrossFit9 – CrossFit WOD

Single Modality

Metcon (Time)

5 x 250m ski sprints

1:1 rest

Partner up, work and rest in turns. Score = fastest time

Metcon

Metcon (Weight)

3 rounds x 1 minute stations of max reps (Fight Gone Bad style – manage your own transition time)

1: Power cleans

2: Box jump overs

3: 100m run

4:  Ring dips

Rest 1 minute at end of each full round

L1: 95/65

L2: 135/95

L3: 205/135; strict ring dips or AMRAP muscle-ups