191002

Posted by

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds: :45 work/ :15 transition

1. Ground to jump + touch

2. Alternating toes to bar or leg raise

3. KB sumo deadlift high pull

4. Slam ball

5. Bicep curls with bar

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

8 calorie ski or 5 calorie echo bike

12 devil press.

L2: 20/15+

2 minutes rest

8 minute AMRAP:

8 burpees

12 box jumps

Finisher:

400 run

100 sit-up

50 bar or band good mornings