CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10/8 calorie assault bike

14 single arm DB OHSQ (7/7)

20 sit-up

Rest 3 min

10 minute AMRAP:

200m run (2 reps)

20 front rack DB lunges (10/10)

20 sec L-hold from the bar

Rest 3 minutes

10 minute AMRAP:

300m bike erg

10 v-up

15 KB swing

L1: goblet squat (not OHSQ)

L2: 35/20, R/G Russian style

L3: 50/35, R/G American style