CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

14 minute AMRAP:

200m run (together)

20 hang cleans

30 push-ups

2 minutes rest

14 minute AMRAP:

1000m bike erg

30 pull-ups

60 medball cleans

L1: 45/35

L2: 95/65

L3: 135/95