CrossFit9 – CrossFit WOD

Chipper

Score is total time, but you may score individually if you would like to track each as a benchmark

Metcon (Time)

For Time (in any order)

1000m row

100 wall balls

50 toes to bar

800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run

L3: 150 wallballs; 75 toes to bar

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Finisher (Checkmark)

Post-workout

8 sets:

:20 weighted sit-ups

:10 rest