CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute stations:

1. Echo bike or ski

2. DB or bar push press

3. 100m run

4. Sit-up

5. Mace squat

6. Rest

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

20 landmine thruster (45+25)

20 ab roll out

20 box jump

20 push-up

250m row (counts as 20 reps)

1 minute rest