CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run
1-2 mile run

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAPs:

1. 10 box jumps/ step ups + 20 swings

2. 10 sumo deadlift high pulls + 20 skater jumps

3. 10 plank walk outs + 20 Supermans

4. 10 v-ups + 20 deadbugs

5. 10 handstand push ups or seated strict press + 20 single leg deadlifts