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