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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternate as many rounds as possible for 25 minutes:

Partner 1 completes…

15 hang power cleans

7 burpees

15 box jumps

While Partner 2 completes maximum calories on the echo bike. (Echo preferred, may use bike erg on high resistance if necessary)

Switch.

L1: 45/35

L2: 95/65

L3: 115/85

Finisher:

100 sit-ups

50 bicep curls

50 tricep extensions