CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

25 db snatches

20 cal row

25 db hang clean and press

20 cal bike

25 goblet squats

Cash out : 1 mile run (10 min cap)
Scale run if needed

Push-ups – Accessory

Push-ups – Eccentrics (Checkmark)

3 x 3 x 3 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep