CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

8 minute AMRAP:

10 calorie echo bike

20 single arms kneeling land mine press (10/10)

20 knee to elbow

Rest 2 minutes

8 minute AMRAP:

400m bike erg

20 mace thruster

20 ab roll out

Rest 5 minutes

For time: (15 min cap)

800m run

50 medball clean

50 KB swing

L1: 400m run; Y/B

L2: G/Y

L3: R/G