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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds (45 sec work/ 15 sec transition)

1. Echo bike or ski

2. Slam ball

3. Mountain climber

4. Single arm DB thruster (L)

5. Single arm DB thruster (R)

Rest 5 minutes

3 rounds (21 min time cap)

400m run

50 skater jumps

40 ground to jump and touch

30 sit-up

20 bicep curl with bar