CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

Buy in: 800m run (together)

50 KB swings

40 calorie echo bike

30 sumo deadlift high pull

20 front rack lunges (per leg)

10 wall walks

L1: 45/35

L2: 95/65

L3: 115/85