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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

100m ski

12 slam ball

24 sit-up

Rest 3 minutes

9 minute AMRAP:

250m bike erg

12 burpees

15 KB swing

Rest 3 minutes

9 minute AMRAP:

100m run

12 land mine squat

12 T2B or candle stick