CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds:

30 seconds max squats

30 seconds rest

5 rounds:

30 seconds max bicycles

30 seconds rest

5 rounds:

30 seconds bent knee hollow hold

30 seconds rest

Metcon (Time)

For time:

10*9*8*7*6*5*4*3*2*1*

Sumo deadlift high pull

Squat

Push press

*50 toe taps