CrossFit9 – CrossFit WOD


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.