200212

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x :45 work/ :15 rest

1. Echo bike

2. Burpees over box

3. Kneeling single arm DB press (R)

4. Kneeling single arm DB press (L)

5. D-ball squat

(Stay at station for 3 full rounds)

4-5 minute rest

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

100m farmer carry (counts as 10 reps)

20 DB bench press

20 ab rollout

20 bent over row

20 ground to jump & touch

L1: B/P+; 5/10+; 45/35+

L2: R/G; 50/35+; 75/55