CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

A .

7 minute AMRAP:

3 rope climb

20 medball clean

30 sit-up

Rest 2 minutes

B.

7 minute AMRAP:

10 pull-ups or jumping pull-ups

20 OH walking lunges (with plate – 45/35)

30 russian twists

Rest 2 minutes

C.

7 minute AMRAP:

10 burpees

20 air squat

30 flutter kicks

Rest 2 minutes

D.

7 minute AMRAP:

10 thruster

20 single leg DL with bar (10/10)

30 skater jumps