CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

1. 8 bench press

2. 200m ski

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAPs:

1. Echo bike

2. Slam ball

3. Bear crawl or handstand walk

4. Double KB front rack step ups

5. Sled push

1 minute rest between