CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1 minute each…

– air squats

– slam balls

– ski or echo bike

– push-up

– bicep curl with bar

Rest one minute between each round
*Quick HIIT 2 rounds*

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m run

21 KB swing

21 ground to jump + touch

21 strict press with bar

21 ab roll-out

At 10 minute mark, rest 2 minutes.

L2: G/Y; 45/35
*Quick HIIT, 16 minutes. Rest 2 minutes at 8 minute mark.*