CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 minute AMRAP:

400m run (or 500m row)

50 DB lunges

40 box jump

30 HSPU

20 calorie bike

10 bar muscle up

L1: scale appropriately, 3:1 pull-ups, push press or strict press

L2: 50/35+