CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
2 rounds:
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 MBC
15 sit-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 slam ball
7 pull-ups
Rest 3 minutes
5 minute AMRAP:
Complete 400m run or 2:00 echo bike.
In the remainder of the time complete AMRAP…
15 KB swing
30 lunges
L2: G/Y