181110

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

“Armistice”

11 minute AMRAP (As Many Repetitions As Possible)

• 11- Power Cleans

• 11- Burpees Over the Bar

• 19- Deadlifts

• 18- Pull-Ups

RX-135/95

Scale as needed
Rest 10-15 minutes

Metcon (Time)

Teams of 2:

100 wall ball (20/14#)

100 box jump

100 calorie row

100 DB snatch (50/35)

800 run (400m each)

**Only one partner works at team