CrossFit9 – WOD

Metcon

Bring Sally Up

Goblet squat, following the commands of the song
https://youtu.be/6A2V9Bu80J4

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

A.

12 minute AMRAP:

15/12 calorie bike

50 bodyweight lunge (25/25)

20 KB swing

L1: Y/B

L2: G/Y Russian

L3: G/Y American

Rest 5-7 min

B.

12 minute AMRAP:

20 push-up

20 russian twist

50 mountain climber