210301

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