CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations: (30 seconds work/30 seconds rest)

1. Calorie ski

2. D-ball to shoulder

3. Overhead squat

4. Rope climb

5. Rest

L1: 45/35*

L2: 75/55*

L3: 95/65*

D-ball and barbell weights
Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 Squat snatch

50 Double unders

L1: 45/35

L2: 95/65

L3: 135/95