CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP: (In teams of 2)

400m run or 1000m bike erg

20 power snatches

20 toes to bar

L1: 45/35

L2: 95/65

L3: 115/85

For time: (also in pairs)

50 single arm devil press

100 calorie row

200 wallballs

L1: 15/10+

L2: 35/25+

L3: 50/35+