CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP;

20 (10/10) DB hang power snatch

20 air squat

20 sit-up

Rest 5 minutes

12 minute AMRAP:

10/8 calorie ski

20 bar thruster (45/35)

20 second L-hold from the bar (L3: paralette)

Rest 5 minutes

800m Run (Time)

Max Effort 800m Run