CrossFit9 – CrossFit WOD

Metcon

A: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

200m run

24 jumping deadlift with landmine (goal is to go unbroken)

24 banded bicep curl

L2: 45/25; Green/blue band

Rest 2 minutes

B: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

300m ski

24 plate clean & jerk

24 russian twist

L2: 45/25

Rest 2 minutes

C: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

300m row

24 hop over penalty box

24 leg raise over penalty box

Rest 2 minutes

D: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

300m bike erg

24 sand bag worm

24 v-up or hollow rock