CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds (Fight Gone Bad style – 1 minute of work, must transition within minute)

1. calorie row

2. slam ball

3. KB swing

4. T2B or candlestick

5. burpees

6. rest

L1: Y/B

L2: G/Y

L3: R/G

Rest 3-5 minutes

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

50 air squat

40 DB snatch (20/side)

30 box jump (15/side)

20 hammer hits

L2: 50/35

Finisher: 800m run for time