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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