CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

2 DB Snatch, 20 Lateral Hops

4 DB Snatch, 20 Lateral Hops

6 DB Snatch, 20 Lateral Hops

Continue to add (2) DB Snatch per round

*Every 2 minutes: 20 ground to jump + touch

Rest ‪2:00‬

12 minute AMRAP:

2 Single arm Devil Press, 20 Jumping Lunges (or rev. lunge or split squat)

4 Single arm Devil Press, 20 Jumping Lunges

6 Single arm Devil Press, 20 Jumping Lunges

Continue to add (2) Swings per round

*Every 2 minutes: 100m run

Rest 2:00

Finisher:

100 sit-ups

50 lying leg raises

50 calorie ski or bike erg