CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds)
Death by Wallball
Start at 2 increase by 2 each minute.
15 Minute Cap
You may break up reps however you wish during the minute.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
21 Sit-up / GHD
15 KB Swing
9 Calorie bike
L1: B/P
L2: G/Y
L3: R/G