CrossFit9 – WOD
Metcon
Bring Sally Up
Goblet squat, following the commands of the song
https://youtu.be/6A2V9Bu80J4
Rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
A.
12 minute AMRAP:
15/12 calorie bike
50 bodyweight lunge (25/25)
20 KB swing
L1: Y/B
L2: G/Y Russian
L3: G/Y American
Rest 5-7 min
B.
12 minute AMRAP:
20 push-up
20 russian twist
50 mountain climber