CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations: (30 seconds work/30 seconds rest)
1. Calorie ski
2. D-ball to shoulder
3. Overhead squat
4. Rope climb
5. Rest
L1: 45/35*
L2: 75/55*
L3: 95/65*
D-ball and barbell weights
Rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
5 Squat snatch
50 Double unders
L1: 45/35
L2: 95/65
L3: 135/95