CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run (20 reps)

15 DB bench press

24 sit-up

L2: 50/35 +

Rest 3 minutes

12 minute AMRAP:

200m bike erg (20 reps)

15 push up

24 hollow rocks or candlesticks

Rest 3 minutes

12 minute AMRAP:

150m ski (15 reps)

15 KB swing

20 second L-hold from the bar or parallettes.

Quick HIIT: Each AMRAP is 10 minutes with 2 minutes rest between