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