190109

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CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-way sled push

12 hammer hit

200m run

rest 3 minutes

10 minute AMRAP:

6 D-ball to shoulder

15 box jump

30 sec battle rope

rest 3 minutes

10 minute AMRAP:

10 sand bag clean

15 push up

200m ski or 400m bike erg