CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds: (Complete each AMRAP, then return to the first for the second round)

5 minute AMRAP:

200m run

2-way sled push (2 x 45/1 x 45)

20 sandbag squats

5 minute AMRAP:

:45 battle rope

10 D-ball to shoulder

20 sit-ups

5 minute AMRAP:

5/3 calorie echo bike

10 devil press

20 leg raise over penalty box
No rest between AMRAPs. Go directly into the next.

5-7 minute rest at the end

Metcon (Time)

For time:

400m run

20 ab rollouts

30 bicep curl with bar

2 minute wall sit

(8 minute cap)