CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

1) 100m run

2) 8-10 burpees

3) 10-15 KB swing (G/Y)

4) 10-15 slam ball

5) 10-15 hollow rock or v-up

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10/8 calorie ski

50 sit-up

40 lunges

30 DB hang clean & jerk (15/15) 50/35#

20 push-up