CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

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

1. Ground to jump + touch

2. Rope climb

3. Bar or DB thruster

4. Calorie echo bike or ski

Rest 1 minute between movements

Metcon (Time)

3 round for time:

400m run

30 front rack lunges with bar

30 box jump

30 landmine squat (45/25)

L1 +Quick HIIT: 2 rounds