CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

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

1. Burpees

2. Calorie ski or echo bike

3. Skater jumps

4. Hollow rock or ab roll-out

*rest 1 minute between movements.

Metcon

Metcon (Time)

3 rounds for time: (25 minute time cap)

400m run

5 wall walks

20 medball clean

20 push-up

20 hammer hit (10/side)