210106

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

12/10 calorie echo bike or 14/12 calorie ski

20 3-count quadruped shoulder taps

2 minutes rest

10 minute AMRAP:

2-way sled push (fast)

8 bench press

L1: 45/35

L2: 95/65

L3: 135/95

2 minutes rest

10 minute AMRAP:

400m run

8 strict pull-ups or 12 ring rows