CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

14 pistols (7R/7L)

14 *heavy* russian KB swings

2 minutes rest

10 minute AMRAP:

300m ski

12 D-ball over shoulder

8 burpees

2 minutes rest

10 minute EMOM:

100m *sprint*

Rest the remainder of the minute.