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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x :45 work/:15 rest (stay at same station all 3 rounds)

1. Echo bike

2. Reverse lunge to mace paddle press

3. Bike erg

4. Skater jumps with floor tap

5. Ski

6. Burpees

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m run

20 slam ball

20 leg raise over ball

2 min rest

8 minute AMRAP:

200m run

20 plate clean & jerk

20 crunches or V-ups