CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

20 plate clean & jerk

20 russian twist with plate (feet off floor)

200m row

L2: 45/25

Rest 2-3 minutes

Complete as many rounds as possible in 10 minutes of:

20 KB swing

20 single KB lunges (10/10)

200m run (20 reps) or 500m bike erg (at 90 RPMs)

L2: G/Y

Rest 2-3 minutes

Complete as many rounds as possible in 10 minutes of:

20 DB bench press

20 sit-up

10/8 calorie echo bike