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