CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

With a pair of dumbbells, 20 minute AMRAP:

50m lunge
400m farmer carry

30 DB sit-ups (DB on chest)

L1: 20/10+ P/B; 200m farmer carry

L2: 35/25+ Y/B

L3: 50/35+ G/Y

FINISHER:

3 x 800m with 2 minutes rest between

L1: 2 x 800m