CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

3 x 10 Single leg deadlifts

3 x 10 Cossack squats

3 x 10 Shin boxes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Burpees

30 Swings

40 Sit-ups

Rotate 50 reps at the end of each round:

Round 1: Ground to jump and touch

Round 2: Mountain climbers

Round 3: Jumping lunges

Round 4: Flutter kicks

Round 5: High knees