200304

Posted by

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

4 rounds x :45 work/ :15 rest

1. sled push

1 minute rest

2. hammer hit

1 minute rest

3. ski

1 minute rest

4. squat throws with slam ball

1 minute rest

5. echo bike

1 minute rest

6. plank

1 minute rest

7. battle rope

1 minute rest

8. shoulder tap

1 minute rest

9. leg raise

Stay at same station for 4 full rounds, rest 1 minute between stations.