CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two…

30 minute AMRAP:

400m run (together)

60 wallballs

60 toes to bar

30 shoulder to overhead

30 pistols

L1: 45/35

L2: 95/65

L3: 135/95

Finisher

Metcon (No Measure)

Finish with:

2 minute (accumulated) weighted plank

3 x 30 second L-hold