CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

10/8 calorie ski

15 hollow rock

20 single arm thruster (10/10)

Rx: 35/20+

2 minute rest

7 minute AMRAP:

200m run

15 medball clean

20 russian twist (feet off floor)

10 minute AMRAP:

250 bike erg (90+ RPM)

12 mace switch squat

15 sit-ups

Finisher:

800m run

()