CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
EMOM 20:
1) 100m run
2) 8-10 burpees
3) 10-15 KB swing (G/Y)
4) 10-15 slam ball
5) 10-15 hollow rock or v-up
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
10/8 calorie ski
50 sit-up
40 lunges
30 DB hang clean & jerk (15/15) 50/35#
20 push-up