CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

Alternating Stations (6 rounds of :40 work/:20 rest at each station – 3 of each movement)

1A. Bicep curl

1B. Push press

2A. Bent over row

2B. Box dips

3A. Calorie ski

3B. Burpees

4A. Battle rope wave

4B. Battle rope jumping power slam

8 minute AMRAP:

150m ski

15 push-ups

15 ring rows or pull-ups