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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata: (8R – :20 work/:10 rest)

1) Row

Rest 1 minute

2) Air squat

Rest 1 minute

3) Calorie echo bike

Rest 1 minute

4) Push-up
Rest 3-4 minutes

Metcon (Time)

For time:

100 bodyweight lunges

400m run

80 russian twists

400m run

60 KB swings

400m run

40 goblet squats

400m run

20 burpees

L2: 25/10; G/Y