CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m farmer carry

20 goblet split lunges

20 heavy KB swings

20 heavy KB/DB sumo deadlift

L1: B/P

L2: G/Y

L3: R/G

Metcon (AMRAP – Reps)

10 minute EMOM:

30 second ski sprint or row

Score = Total accumulated calories