CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

1000m row

30 power snatches

30 front rack lunges

30 box jumps

30 pull-ups

800m run or 4:00 echo bike

L1: 45/35

L2: 95/65

L3: 135/95