CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/:10 rest)

1. Row

2. Slam ball

3. Mace thruster

4. Strict press with bar

1 minute rest between

Rest 4-5 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

200m farmer carry

10 man makers

20 V-ups

30 hammer hit

L2: 35/25

10 minute AMRAP:

200m farmer carry

10/8 calorie bike or 14/12 calorie ski

20 burpees

30 landmine twist

L2: 25/15