CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

2 Rounds:

L1: 400 M Run

L2: 800 M Run

L3: 1 Mike Run (8 Minute Cap)

Rest 4 min between

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

12 pull-up

12 Deadlift

12/10 Calorie Ski

L1: 95/65

L2: 205/135

L3: 275/175