CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

20 hang DB power snatch (10/10)

20 sit-up

L1: 10/5+

L2: Y/B (35/25)

L3: G/Y (50/35)

Rest 5 minutes

12 minute AMRAP:

20 front rack lunges (10/10)

10 ring dips

20 hollow rock

L1: body weight lunge, 20 box dips

L2: 45/35, 10 ring dip

L3: 95/65, 20 ring dip