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.