CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

15 KB swing

12 Front rack step-ups

6 strict pull-ups

2 minutes rest

In 10 minutes:

Work your way up to a heavy 1-way parking lot sled push

2 minutes rest

10 minute AMRAP:

12/10 calorie echo bike

12 Bulgarian split squat

:30 L-hold