CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

14 minutes for quality:

10/8 calorie echo bike

12 rotary warrior lunge

15 D-ball squats

25ft quadruped D-ball push

2 minutes rest

14 minute EMOM: (In parking lot pending weather)

1. 100m sprint (If it rains, 250m bike erg sprint)

2. 8 Burpees to plate (L3: 10 burpees to plate)