CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds: 20 sec work/10 sec rest)

1. assault, echo or ski

Rest 1 minute

2. slam ball

Rest 1 minute

3. KB lunge

Rest 1 minute

4. hanging knee raise or L-hold

rest 3-5 minutes

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

16 box jump

16 DB snatch (8/8)

16 ab roll out

16 sand bag clean

16 land mine squat

L2: 50/35