CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

4 rounds: (40 seconds work/ 20 seconds rest)

1. Run 100m

2. Landmine thruster

3. Lateral jump over bar

4. Hollow rock or candlestick

5. Plank hold

Rest 3 – 5 minutes

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats or G-SQ

Bar-facing burpees

L2: 50/35

12 minute cap