CrossFit9 – CrossFit WOD

Metcon

Pride 2020 (AMRAP – Reps)

30 minute AMRAP:

3 rounds:

6 Snatches

12 Burpees over bar

16 Sit-ups

*49 Double unders

Followed by…

3 rounds:

6 Sumo deadlift high pulls

12 Medball cleans

16 Jumping lunges

*49 Double unders

Followed by…

3 rounds:

6 Front squats

12 Shoulder to overhead

16 Toes to Bar

*49 Double unders

L1: 45/35

L2: 75/55

L3: 95/65
June 12, 2016: 49 people were murdered when a gunman opened fire at Pulse night club in Orlando.