CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
10 Minute EMOM:
100 M Run
Max Push-ups remainder of the minute
Score = # of push-ups in all rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
50 Russian Twists
40 Sit-up
30 Reverse lunge with KB
20 Kettlebell Swing
10 Goblet Squat
L1: Y/B
L2: G/Y
L3: R/G