190717

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