CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2:
15 minute AMRAP:
Partner A:
10 KB swings
8 toes to bar
6 shoulder to overhead
Partner B: Burpees
After partner A completes 1 round, partner B takes over while partner A moves to burpees. Continue switching for 15 minutes.
Then… In teams of 2
6 rounds for time:
Partner A: 400m run with WB
Partner B: max wallballs.
Once partner A comes back from run, partners switch. Each partner should complete 3 400m runs.