CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

TABATA: (8 rounds per movement: 20 seconds of work/ 10 seconds of rest)

A. Ski or bike-erg

B. Air squat

C. Russian KB swing (R/G)

D. Push-up

Rest 1 minute between each movement.
Rest 5-7 minutes

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

2 rope climb

14 DB bench press

24 sit-up or 14 GHD

24 medball clean
Finisher: 800m run with ball