CrossFit9 – WOD
Skill
Metcon (Time)
3 Rounds (all out)
50/40 Calorie Row
14 Burpees over rower
Rest 3-4 min
L1:
40/30 Calorie Row
Regular burpees
Slowest round = score
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
6 Calorie Ski
9 Pull-up
12 Thruster
L1: DB or 45/35
L2: 75/55
L3: 95/65