CrossFit9 – WOD

Skill

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G
2 rounds, score = slowest round

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

14/12 calorie ski

30 DB lunge (50/35#)

30 KB swing (russian)

30 push-up

20 ab roller

20 sec parallette L-hold

20 sand bag clean

L1: Y/B; 30 sec plank or L-hold from bar

L2: R/G