CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
Turkish Get-up Practice
Then 5 Minute AMRAP
L+R = 2
L1: DB
L2: Y/B
L3: G/Y
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP(reps):
50 air squat
40 sit-up
30 DB deadlift
20/16 calorie bike
10 HSPU
(150 reps per round)
L1: 35/20
L2: 50/35 or G/Y
L3: 65/45 or R/G