CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m run

20 KB swing

20 KB lunges

20 alternating mace squat

20 L-hold from the bar

:20 D-ball march

Rest 5-7 minutes

20 minute AMRAP:

20 calorie bike erg

20 plate clean & jerk

20 russian twists

20 mountain climber

20 shoulder taps

20 ground to jump & touch