CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

Medball clean practice (6-8 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2…

AMRAP in 30 minutes:

One person works at a time.

200m sled pull

30 pull-up

40 KB swing

50 medball clean

L1: 45+25/45

L2: 2×45/45+25; G/Y

L3: 4×45/3×45; R/G (unbroken)