CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

2-4-6-8-10 etc.

Toes-to-bars

Burpees

8 Minute AMRAP

2-4-6-8-10 etc.

D-ball over shoulder

100m run

8 Minute AMRAP

2-4-6-8-10 etc.

Slam balls

Reverse lunge
Rest 2 minutes between AMRAPS