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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m sled pull (10 reps) (3×45/2×45)

20 russian KB swing

20 hammer hit

rest 3 minutes

8 minute AMRAP:

10 calorie bike

20 land mine press (10/10)

20 ab roll-out or toes to bar

rest 3 minutes

8 minute AMRAP:

250m bike erg

20 slam ball

20 sit-up