CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

750m bike erg

40 air squats

30 KB swings

20 weighted step ups

Rest 2 minutes

14 minute AMRAP:

200m run

25 hanging knee raise

20 box jumps or plyo step-ups

8 devil press