CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata: (8 rounds: 20 seconds work/10 seconds rest)

1) pull-up, ring row or jumping pull-up

2) push-up

3) air squat

4) sit-up

Rest 1 minute between movements.

Metcon (Time)

3 rounds for time:

400m run

22 slam ball

22 KB swing

22 medball clean

22 hollow rock

L1: 2 round

L2: G/Y