CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Walk-outs

10 Wall Walks

20 Shoulder Taps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Single Arm DB Thruster (15/15)

30 Bicep Curls with bar

30 Back Rack Lunges with Bar

30 Wallball

30 Alternating Toes to Bar