CrossFit9 – WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
30 medball clean
30 DB strict press
30 sit-up
Rest 5 minutes
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
30 slam ball
30 push up
30 V-up
Rest 5 minutes
C: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
30 bicep curl with bar
30 D-ball squat ( or goblet squat)
30 ab roller