CrossFit9 – 9HIIT

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

2-way sled push

200m run

15 KB swing

L2: G/Y

2 minutes rest

9 minute AMRAP:

10/8 calorie bike

20 single arm DB thruster

15 ab roll

L2: 35/20

2 minutes rest

9 minute AMRAP:

10 burpees

20 tuck up

15 slam ball

2 minutes rest

All but Quick HIIT:

Finisher

400m run

30 bar bicep curl

50 sit-up