CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

A. 8 minute AMRAP:

20 kneeling DB split press from lunge (10/10)

20 sit-up

L1: 35/20+ or Y/B

Rest 2 minutes

B. 8 minute AMRAP:

100m run

2-way sled push

20 air squat

Rest 2 minutes

C. 8 minute AMRAP:

10 windshield wiper

20 box jump

Rest 2-3 minutes
Quick HIIT – only A & B

Metcon (Time)

For time:

50 jumping pull-ups

50 slam balls

800m run

50 calorie bike erg

50 OH walking lunge with plate (25/25)

L2: 45/25