CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

200m run

22 slam balls

20 toes to bar or hanging knee raise

22 calorie echo bike or bike Erg

20 single arm DB hang clean and jerk (11R/11L)

22 DB weighted sit-ups

Finisher:

400m farmer carry