CrossFit WOD, September 13, 2022

13 Sept 2022

Metcon
Metcon (Time)
Run or Bike:
600m run or 30 cal bike (easy pace)
:30 rest
400m run or 20 cal bike (moderate)
:30 rest
200m run or 10 cal bike (hard)
(no rest)
200m easy recovery walk
1:30 rest
800m run or 40 cal bike (this will be your score)

20 min cap

Accessory Work
Metcon (Weight)
3 sets for quality:
10 DB bent over row
10 DB lunges (5 per leg)
1:00 rest

same weight for each