CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run

100m farmer carry

20 D-ball to shoulder

1000m bike erg

100m front rack carry

20 D-ball squats

400m run

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

20 D-ball march steps (20R/20L)