CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 DB strict press (R)

20 wall ball (20/14#)

10 DB strict press (L)

20 wall ball

L1: 10/5

L2: 35/25 +

L3: KB – Y/B+

rest 7 minutes

12 minute AMRAP:

10/8 calorie ski

14 box jump (24/20″)

20 sit-up

L3: 15 GHD unbroken

(10 burpees penalty after set)