CrossFit9 – WOD

Skill

Double-Unders (200 DUs or 4 Min AMRAP)

Metcon

Metcon (Time)

For Time:

100 Air Squat with plate

90 Overhead Lunge with plate

80 Sit-up with plate

70 Box Jump (30″/24″)

60 Push-up

50 KB Swing Russian or American (R/G)

40 Hollow Rocks

30 Calorie Ski

20 D-Ball over the shoulder

10 Tire Flip

L1: no plate

L2: 25/15

40 Minute Cap

Finisher

400 M Sled Push (Time)

No Plates
L1: 200 M Sled Push