CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

10 minute sections*

1. In 10 minutes, find 1RM 40m Sled Push

(1 length of the parking lot)

2. 10 min for quality:

10-14 reps DB upright row

10-14 reps DB reverse fly

10-14 reps DB bent over row

10-14 reps DB leaning lateral raise

3. 10 minute AMRAP:

10 calorie echo bike

20 quadruped shoulder taps

10 push ups

10 kick throughs

* Transition directly into the next section; clock will not stop.