CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m sled pull (45/25+)

20 land mine thruster (L2: 45+)

20 ring row

20 V-ups

Rest 3 minutes

12 minute AMRAP:

:60 battle rope

20 KB swing

20 lateral jump over KB

20 L-hold

L2: R/G

Rest 3 minutes

12 minute AMRAP:

:60 echo bike

20 DB bench press

20 bar bicep curl

20 ab roll out

L2: 50/35+