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170715

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CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

30 Minute AMRAP:

10 Burpees

12 Box Jump Over

15 KB Swing

L1: B/P

L2: G/Y

L3: R/G

*One athlete at a time

The other two athletes must be behind the cone. Must touch in.

Example: Athlete 1 would perform:

10 Burpees

12 Box Jump Over

15 KB Swing

Then run back and switch partners.

170714

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CrossFit9 – WOD

Skill

Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement)

1. Deadlift

Rest 1 Minute

2. Calorie Row

Rest 1 Minute

3. Handstand Push-up

Rest 1 Minute

4. Air squat

Score = reps

L1: 135/95

L2: 205/135

L3: 225/155

170708

By: 0

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

30 Minute AMRAP:

20 Wallball

15 Box Jump Over

10 Shoulder to Overhead

L1: 45/35

L2: 95/65

L3: 115/75

*One athlete at a time

The other two athletes must be behind the cone. Must touch in.

Example: Athlete 1 would perform:

20 Wallball

15 Box Jump Over

10 Shoulder to Overhead

Then run back and switch partners.