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CrossFit9 – 9Fit Bootcamp

Skill

Metcon (AMRAP – Reps)

10 Minute EMOM:

100 M Run

Max Push-ups remainder of the minute

Score = # of push-ups in all rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

50 Russian Twists

40 Sit-up

30 Reverse lunge with KB

20 Kettlebell Swing

10 Goblet Squat

L1: Y/B

L2: G/Y

L3: R/G