CrossFit WOD, February 9, 2022 | CrossFit Alabaster

9 Feb 2022

Metcon

Metcon (Calories)

Rowing:
:30 on/:30 off x15 sets

score = total calories

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
10-8-6-4-2 Slamball (any #)
100m run after each set
-rest 3 min-
into…
2-4-6-8-10 Slamball
100m run after each set

12 min cap

score = total time, rest included.

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
10-8-6-4-2 Slamball (30/20)
100m run w/ slamball after each set
-rest 3 min-
into…
2-4-6-8-10 Slamball
100m run w/ slamball after each set

12 min cap

score = total time, rest included.

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
10-8-6-4-2 Slamball (50/30)
100m run w/ slamball after each set
-rest 3 min-
into…
2-4-6-8-10 Slamball
100m run w/ slamball after each set

12 min cap

score = total time, rest included.