CrossFit9 – WOD

Skill

Metcon (Time)

10 Minute EMOM:

100 M Run

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

15 DB Hang squat clean (L2: 35/25+)

30 Sit-up

15 Box over jump (or step-up)

30 Sit-up

15 SDLHP with KB (L2: G/Y+)

30 Sit-up