CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

500m row or ski

200m farmer carry

10 bench press or DB floor press

12 ring dips

Rest 3 minutes

10 minute AMRAP:

20 hanging knee raise (add weight as needed)

20 weighted sit-ups

20 bicep curls

20 OH tricep extensions