CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

A. 12 minute AMRAP:

20 med ball clean

20 box jump

20 v-up

Rest 5 minutes

B. 12 minute AMRAP:

20 hollow rock (or 30 second hollow hold)

20 bicep curl with bar

20 KB swing

L2: 45/35; G/Y

Rest 5 minutes

800m Run (Time)

Max Effort 800m Run
L1: 400m run