CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

10 D-Ball Over Shoulder

15 Calorie Bike

20 Double KB Front Lunge (Y/B) (10/side)

30 Sit-up

Finisher

Metcon (AMRAP – Rounds)

10 Minute AMRAP:

DB Reverse Fly

DB Lateral Raise

DB Bicep Curl

Tricep Pull-down