CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

200m run

30 KB swing

30 MB clean (20/14#)

2 minutes rest

14 minute AMRAP:

14 Burpees over bar

14 Front rack lunges (7R/7L)

14 Push press

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G