180115 - CrossFit9
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180115

14
Jan

180115

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

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