200620 Posted June 20, 2020 by crossfit9dev CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m Run or 1000m Bike erg 14 DB snatch (7R/7L) 16 DB OH walking lunge 200m single arm farmer carry (100R/100L)