CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

20 minute alternating EMOM

1. 8-12 DB bench press

2. 20-30 sit-up or leg lift

3. 8-12 squat throw

4. 8-12 sand bag clean

5. 100m run

Metcon (AMRAP – Rounds)

12 minute AMRAP:

20 single arm hang clean & jerk (10/10)

20 box jump or step up

30 sec L-hold from pull-up bar

L1: 10/5+

L2: 35/20+

L3: 50/35