CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
16 Minute EMOM:
EVEN: Calorie Bike
ODD: Air Squat
L2: 10/8 calories, 20 air squat
L3: 15/10 calories, 30 air squat
Metcon
Metcon (AMRAP – Rounds)
4 Rounds:
3 Min AMRAP:
5 Front Squat
10 Push-up
15 Box Jump
Rest 2 minutes between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Pick up where you left off each round. Score = rounds.