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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

40 mountain climber

30 jump and touch

20 bicep curl with bar

10/8 calorie bike or ski

**Todays focus: Increasing body awareness. Developing strength and cardio together. Using natural & isolating movements together.

rest 5 minutes

Metcon (Time)

For time:

400m run

50 box jump

10 burpees

400m run

50 Jumping air squats

10 burpees

400m run

50 strict press with bar or DB

10 burpees

400m run

50 banded face pull

10 burpees