CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

3 x 1 Minute Stations:

1) Ball or light object pass

2) OH DB sit-ups

3) Prone snow angels, feet together

4) Donkey kicks (:30/side)

5) Fire hydrants (:30/side)

6) Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 6 Minute AMRAP:

5 man-makers

7 deck squats* (or 7 straight leg sit-ups + 7 air squats)

10 thrusters

1:30 rest between AMRAPs