CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds*, :60 each:

1. Plate clean & jerk

2. Plate OH walking lunges

3. Single leg halo (:30 each direction)

4. Russian twist with plate

5. 100m run

(*Quick HIIT: 3 Rounds)

Rest 5 minutes

A.

8 minute AMRAP:

250 bike erg (90+ RPM)

12 KB swing

12 push-up

L2: G/Y

Rest 3 minutes

B.

8 minute AMRAP:

100m ski or 5 calorie echo bike.

8 devil press

16 sit-up

L2: 35/20+