CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

500m row or 400m ski

12 front squats*

20 box jumps

20 push-ups

L1: 45/35

L2: 95/65

L3: 115/85

*9HIIT athletes can sub with DB front rack squats or goblet squats.