CrossFit WOD – Wed, Jan 10 Posted January 10, 2024 by crossfit9dev CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) Tabata (8 rounds x 20 sec work / 10 sec rest) Echo bike Deadlift Ring Muscle Up or Dips Bar facing burpees Rest 1 minute between movements