CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

4 Rounds:

1:00 renegade row

1:00 OH carry

1:00 bent over row

1:00 farmer carry

1:00 rest

Metcon

Metcon (AMRAP – Reps)

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

1) Goblet squats

2) Ground to overhead (R)

3) Ground to overhead (L)

4) Single leg sit-ups (R)

5) Single leg sit-ups (L)

6) Mountain climbers

1 minute rest between
6:30 Class: You will do Tabata only, as follows:

1) Goblet squats

2) Ground to overhead (R)

3) Ground to overhead (L)

4) Single leg sit-ups (R) + (L)

5) Mountain climbers