CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

250m ski or row

15 D-ball squats

20 KB swing

Rest 2 minutes

14 minute AMRAP:

400m bike erg

15 D-ball over shoulder

20 goblet reverse lunges

L1: B/P

L2: G/Y

L3: R/G (Russian style KB swings)