CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In 10 minutes, find 1RM (1L/1R)

Turkish get up

Then, 10 minutes for quality:

10 rotary warrior lunge

10 double KB rack squat

10 strict toes to bar or 20 hanging oblique raise

Finisher:

6 x 100m sprint at sustainable effort over 6 rounds. 60-90 seconds rest between