CrossFit9 – WOD
Skill
Metcon (No Measure)
ALT EMOM 20:
MIN 1: 100m run (sub ski)
MIN 2: 8 SH2OH
MIN 3: 12/8 Calorie row
MIN 4: 12 box jump
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 bench press
20 sit-up
L1: DB press
L2: 135/65
L3: 155/95+