CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute stations:

1. bike erg or ski

2. slam ball

3. air squat

4. plate clean & jerk (45/35)

5. plank

6. rest

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

2-way sled push (45×2)

350m row

15 push-up

30 banded tricep pull down

**QuickHIIT: 15 minute AMRAP