CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 or 3 –

30 minute AMRAP:

40 wallball (20/14#)

40 calorie bike or ski

40 burpees

40 box jump (24/20″)

40 DB snatch

L1: 10/5+

L2: 50/35 alt from floor

L3: KB hang power snatch (G/Y)