CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Reps)

Alternating for 20 minutes:

40 sec on/20 sec off

A. Box-jump

B. KB Swing

C. Goblet Squat

D. V-up

E. Push-up

L1: G/Y Russian

L2: R/G Russian

L3: R/G American

Rest 7 minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

60ft (30ft/side) single arm OH walking lunges

30 sec L-hold

12 Hammer hit

L1: bodyweight lunges, sub plank for L-hold

L2: 20/10+, L-hold from bar

L3 50/35, parallette