CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
4 rounds:
1 minute: Air squat
1 minute: DB hang clean & jerk (R)
1 minute: DB hang clean & jerk (L)
1 minute: Bike erg or ski
1 minute: Rest
Metcon (Time)
4 rounds:
400m run
21 KB swing
21 push-up
Rest 1 minute between rounds
L1: 3 rounds
L2: G/Y