CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

EMOM (fight gone bad style)

3 rounds:

1. Bent over row

2. Burpees

3. Medball clean

4. Ski or echo bike

5. Rest

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m bike erg

20 single arm DB hang power clean & jerk (10/10) (open style)

L2: 50/35

Rest 3 minutes

8 minute AMRAP:

10 KB Swing

12 goblet squat

14 box jump