CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

400m run

*100 air squat

90 body weight lunges

*80 sit-up

70 russian twist with plate (feet off floor)

60 KB suitcase deadlift

*50 jumping pull-ups

40 single arm land mine press

*30 burpees

20 calorie bike (not bike erg)

(All single side movements are for total reps)

L1: P/B; 15/10+

L2: Y/G; 25/15+

L3: G/R; 45/25+

*possible starting points after the run.