CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
1L/1R turkish get-up
100m run
L1: B/P
L2: Y/B
L3: G/Y
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute amrap:
2-way sled push
20 box jump
20 KB swing
20 sit-up
20 sec L-hold from the bar
L1: Y/B; plank
L2: R/G Russian; hold from pull-up bar
L3: R/G American; parallette hold