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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (20 seconds on/10 seconds off)

1. Air squat

Rest 1 minute

2. OH lunge with plate

Rest 1 minute

3. Ski or bike erg

Rest 1 minute

4. Devil press

5-6 minute rest

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

200m run

14 hammer hit

14 KB swing (G/Y)

24 russian twist with plate