CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

4 rounds, 1:00 at each station

1. Slam ball

2. Dips on bench

3. Sit-up

4. Skaters

5. Lunges

(transition within minute)

5 minutes rest

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m sled pull

400m row

400m backward run or 2 minutes on the echo bike

L2: Sled 2×45+

NOTE:

QuickHIIT & L1: 15 minute AMRAP