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