CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100 M Farmer Carry

2 Rope Climb

2 Turkish Get-up (1R/1L) with DB

L1: B/P, 30/20

L2: G/Y, 50/35+

L3: R/G, 60/45+

Metcon

Metcon (Time)

4 Rounds:

10 Calorie Bike

15 Bench Press

20 Toes to Bar

L1: 95/65

L2: 135/75

L3: 185/85