CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run
Or 2 mile bike. Complete before or after the Zoom WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

1. 6 minute AMRAP:

25 swings; 12 Deadbugs

2. 6 minute AMRAP:

25 bicycles; 12 jack push climbs

3. 6 minute AMRAP:

25 straight leg sit-ups; 12 thrusters

4. 6 minute AMRAP:

25 scissor kicks; 12 reverse lunge to OH press

5. 6 minute AMRAP:

25 alternating v-ups; 12 deadlifts

Rest 2 minutes between AMRAPs.