CrossFit9 – WOD

Skill

Metcon (Time)

2 rounds:

400m run forward

400m run backward

Rest 4 min
Score = slowest time

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2 or 3:

AMRAP 21:

50 KB swing

40 calorie bike

30 HSPU

20 front squat

L1: G/Y, goblet squat

L2: R/G Russian, 95/65 from floor

L3: R/G American, 135/95 from floor