CrossFit9 – WOD

Skill

Metcon (Time)

10 Rounds:

100m Run

30 seconds rest after each round
Score is slowest

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP:

2-way sled push

10 D-ball

15 DB floor press (bench press style from floor)

20 hammers hits

No rx weight, scale appropriately
Score is reps

Sled push = 5 reps each way

1 round = 55 reps