CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

A. 10 minute AMRAP:

2*4*6*8*10*12* etc

Power snatch

*10/8 calorie echo bike

2 minutes rest

B. 10 minute AMRAP:

2*4*6*8*10*12* etc

Heavy KB swing

*20 air squat to ball

2 minute rest

C. 10 minute AMRAP:

2*4*6*8*10*12* etc

Pull-ups

*200 run

L1: 45/35; Y/B

L2: 95/65; Russian R/G

L3: 115/85; American R/G