CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

100m run or 150m row

15 bent over row with bar

Rest 2 minutes

7 minute AMRAP:

10 burpees over bar

15 thruster

Rest 2 minutes

7 minute AMRAP:

150m ski

15 D-ball over shoulder

Rest 2 minutes

7 minute AMRAP:

10/8 calorie echo bike

15 D-ball squats

L1: 45/35

L2: 75/55

L3: 95/65