CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

Superset:

Barbell hip thrusts

4 x 10

Bulgarian split squats

4 x 10 (10L/10R)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

30 wallballs (20/14#)

20/15 calorie echo bike or 25/20 calorie row

10 single arm DB hang clean + jerk (5R/5L)

L1: 15/10+

L2: 50/35

No L3