CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m Run

20 Double KB front rack step-up

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

:30 Bent knee hollow hold

10/8 strict pull-ups or rack pull-ups

L1: B/P

L2: Y/B

L3: G/Y