CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

16 Minute EMOM:

EVEN: Calorie Bike

ODD: Air Squat

L2: 10/8 calories, 20 air squat

L3: 15/10 calories, 30 air squat

Metcon

Metcon (AMRAP – Rounds)

4 Rounds:

3 Min AMRAP:

5 Front Squat

10 Push-up

15 Box Jump

Rest 2 minutes between rounds.

L1: 45/35

L2: 95/65

L3: 135/95

Pick up where you left off each round. Score = rounds.