CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A .
7 minute AMRAP:
3 rope climb
20 medball clean
30 sit-up
Rest 2 minutes
B.
7 minute AMRAP:
10 pull-ups or jumping pull-ups
20 OH walking lunges (with plate – 45/35)
30 russian twists
Rest 2 minutes
C.
7 minute AMRAP:
10 burpees
20 air squat
30 flutter kicks
Rest 2 minutes
D.
7 minute AMRAP:
10 thruster
20 single leg DL with bar (10/10)
30 skater jumps