CrossFit9 – WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

10 calorie assault bike

14 push up

14 DB snatch (50/35)

Rest 5 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP:

400m bike erg (4 reps)

14 burpees

7 D-ball to shoulder

5 minutes rest

Metcon (AMRAP – Reps)

10 minute AMRAP:

2-way sled push (2 reps)

14 KB swing

100 run (1rep)

L2: R/G ; Empty sled