CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

1L/1R turkish get-up

100m run

L1: B/P

L2: Y/B

L3: G/Y

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute amrap:

2-way sled push

20 box jump

20 KB swing

20 sit-up

20 sec L-hold from the bar

L1: Y/B; plank

L2: R/G Russian; hold from pull-up bar

L3: R/G American; parallette hold