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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

Alternating Partner Workout

Partner A: 200m run

Partner B: Max rounds of:

8 pistols (4R/4L)

12 KB swings

*Switch each time 200m run completed.

Rest 4 minutes

14 minute AMRAP:

Alternating Partner Workout

Partner A: 10/8 calorie echo bike

Partner B: Max rounds of:

5 burpee box jumps

10 thrusters

*Switch each time 10/8 calorie bike completed.

**Partner picks up where you left off.

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G