CrossFit9 – CrossFit WOD

Skill

Rope Climb (5-10 minutes of practice)

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

15 DB Shoulder to Overhead

30 Air Squat
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

3 rope climb

15 ab roll out / 30 sec. L-hold / 30 sec plank

20 MBC
Rest 5 minutes

Metcon (AMRAP – Reps)

3 rounds (45 sec work/15 sec rest + transition)(17 min total)

1. KB swing

2. KB SDLHP

3. Push-up

4. Box jump

5. Bike

6. Rest

Rx = G/Y
Fight Gone Bad style