CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 12 (6R/6L))
Complete all reps on weaker side, then complete all on stronger side.
Accessory: 3 x 15 banded hamstring curls
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
3 thrusters
3 chest to bar pull-ups
3 calorie echo bike
6 thrusters
6 chest to bar pull-ups
6 calorie echo bike
9 thrusters
9 chest to bar pull-ups
9 calorie echo bike
Keep increasing 3 reps each round until time expires.
L1: 45/35
L2: 75/55
L3: 95/65
wipe bikes between rounds