CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute each:

1. Ground to jump and touch

2. Mountain climber

3. D-ball squats

4. KB swing

5. Calorie row

6. Rest

Rest 5 minutes

Metcon (Time)

For time:

100 walking lunges

80 sit-ups

60 slam balls

40 single leg DL with bar (20/20)

20 calorie echo bike or 30 calorie ski

800m run