CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 4)
Accessory: 3 x 10 single arm bent over row
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14-etc
Alternating DB snatch (per arm)
Calorie ski
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = reps of alt DB snatch accumulated
Rest 2 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
KB swing
Calorie echo bike
L1: Y/B+
L2: G/Y+
L3: R/G+
Score = reps of KB swings accumulated