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CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

2-way sled push

30 DB power snatch (50/35)

15 burpees

10 calorie assault bike

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

400m bike erg

30 goblet squat (G/Y)

15 box jump

200m run
Rest 5 minutes, then optional:

1-Mile Run (Time)

Max Effort 1-Mile Run