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)