CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

4 Supersets:

12 bicep curl

8 Reverse Fly

12 tricep kick backs (per side)

8 renegade row (per side)

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/:10 rest at each station)

1. Ali shuffle

2. Push-ups or incline push-ups

3. Broad jump shuffle back

4. Dips

5. Jumping lunges

6. Half burpees

1 minute rest between