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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run

20 alternating mace squat

20 slam ball

Rest 2-3 minutes

12 minute AMRAP:

10 calorie echo bike or ski

20 front rack lunges with bar

20 bicep curls with bar

Rest 2-3 minutes

12 minute AMRAP:

10 burpees

20 single arm DB hang clean & jerk

20 sit-up