CrossFit9 – WOD
Skill
400m Run (Time)
Max Effort 400m Run
3 rounds. rest 3 minutes between.
Score is slowest round
Metcon
Metcon (AMRAP – Rounds and Reps)
4 rounds
5 minute AMRAP:
8 unbroken front squat
12 pull-up
rest 2 minutes between rounds
L1: 45/35
L2: 95/65
L3: 135/95
*if you break front squats – 2 minutes rest becomes 2 minutes max calorie bike.