CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400m row/run/ski

50 thruster (45/35)

400m row/run/ski

50 box jump

400m row/run/ski

50 HSPU

400m row/run/ski

50 wall ball

400m row/run/ski

15/10 muscle up or 30 dips

L2: 45/35

L3: 75/55