CrossFit9 – CrossFit WOD
Metcon
A: Metcon (Weight)
10 minute AMRAP:
Work up to heavy 2-way parking lot sled push
Rest 2 minutes
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Single leg deadlift
15 Push-ups
20 Hollow rocks
2 minutes rest
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Single leg deadlift
15 Push-ups
20 Hollow rocks
2 minutes rest
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
10 minute cap