CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

10 Minute EMOM:

15 Wallball (20/14#)

L3: 20 Wallball
Women use 8 ft target, men use 10 ft target

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30 Front rack lunges with bar (15/15)

15 Thruster

10 Calorie bike

L1: DB

L2: 45/35

L3: 95/65