CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Move between 10 minute sections with transition time built in:

10 minute AMRAP:

15 bent over rows (R)

15 bent over row (L)

50 step bear crawl or 20 step HS walk

10 minutes to find a heavy set of 3 weighted pull-ups

10 minute AMRAP:

100m single arm farmer carry (50R/50L)

100m single arm front rack carry (50R/50L)

100m single arm OH carry (50R/50L)