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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds (:30 work):

1) ground to jump + touch

2) yoga push up

3) KB high pull clean and press

4) rest

Metcon (AMRAP – Reps)

5 minute AMRAP:

2-way sled push

15 KB swing

20 mace squat

2-3×45 plates on sleds

5 minute AMRAP:

250m bike erg

10 D- ball squat

20 push-up

5 minute AMRAP:

8/6 calorie echo bike

10 bicep curl with bar

20 weighted box step-up (KB OR DB on the shoulder 35/25)

5 minute AMRAP:

2-way sled push

15 KB swing

20 mace squat

2-3×45 plates on sleds

5 minute AMRAP:

250m bike erg

10 D- ball squat

20 push-up

5 minute AMRAP:

8/6 calorie echo bike

10 bicep curl with bar

20 weighted box step-up (KB OR DB on the shoulder 35/25)