CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, each partner gets their own equipment. One partner works at a time.

30 minute AMRAP:

1000m bike erg

50 step-ups or box jumps

40 snatches

30 OH squats

20 burpees over bar

10 dips

L1: 4535

L2: 95/65

L3: 115/85