220826 – 9FIT

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CrossFit9 – 9FIT

9FIT Lower Body

Metcon (AMRAP – Reps)

4 Rounds of:

30 Seconds: Double DB clean

1 Minute: Burpees

30 Seconds: Double DB overhead press

1 Minute: Mountain climbers

Rest 2-3 minutes

4 Rounds of: (all same weight – determined by raises – try to go unbroken)

30 seconds: Bench hops

1 minute: DB bench press or squeeze press

30 seconds: Bench dips

1 minute: DB skull crushers

Finisher:

7 minute AMRAP:

10 v-ups or tuck-ups

20 single leg sit-ups (10R/10L)

30 bicycles