CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

500m bike erg

15 goblet squats

20 skater jumps

2 minutes rest

10 minute AMRAP:

200m run

15 sumo deadlift high pulls

15 wallballs

2 minutes rest

10 minute EMOM:

1. 40 second high damper bike erg sprint

2. 40 second KB swings