CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20 minute alternating EMOM
1. 8-12 DB bench press
2. 20-30 sit-up or leg lift
3. 8-12 squat throw
4. 8-12 sand bag clean
5. 100m run
Metcon (AMRAP – Rounds)
12 minute AMRAP:
20 single arm hang clean & jerk (10/10)
20 box jump or step up
30 sec L-hold from pull-up bar
L1: 10/5+
L2: 35/20+
L3: 50/35