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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds per movement: 20 seconds on/ 10 seconds off)

A. KB swing (G/Y)

B. Air squat

C. Box jump (24/20)

D. Slam ball

Rest 2 minutes between stations
Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP: (QUICK HIIT 10 minute AMRAP)

20 KB lunges (10/10)

20 ab mat sit-up or GHD sit-up

20 burpees

20 hollow rock or candle stick

200m run (counts as 10 reps)

L1: No weight

L2: Y/B; 35/25

L3: G/Y(2) or DB 50/35