CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate