CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
7 minute AMRAP:
100m run
15 KB swing
20 air squat
Rest 3 minutes
7 minute AMRAP:
12 bicep curl with bar
12 sumo good morning with bar
100m ski
Rest 3 minutes
3 rounds for time:
400m run
30 single arm KB front rack lunge (15/15)
30 sit-up or hollow rock
30 mace thruster (15/15)
L1 & Quick HIIT: 2 rounds