CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds – 20 sec work/10 sec rest per movement)

1. box jump

2. bike erg or ski

3. goblet squat

4. KB swing

Rest 1 minute between each movement

14 minute AMRAP:

30 OH lunge with plate (15/side) 45/25

30 russian twist with plate

30 sec L-hold or 1 minute plank

30 burpees

200m run