CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute stations:
1. bike erg or ski
2. slam ball
3. air squat
4. plate clean & jerk (45/35)
5. plank
6. rest
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
2-way sled push (45×2)
350m row
15 push-up
30 banded tricep pull down
**QuickHIIT: 15 minute AMRAP