CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

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

1) push up

Rest 1 minute

2) ab roll out

Rest 1 minute

3) goblet squat

Rest 1 minute

4)!skaters with plate

Metcon (Time)

2 rounds for time:

400m run

20 KB swing

20 box jump

20 bicep curl with bar

10 calorie echo bike

L1: Y/B

L2: G/Y

L3: G/Y; 3 rounds