CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

1. 10 minute AMRAP:

Partner A:

6 Pull-ups

12 Single arm OH DB lunges (6R/6L)

Partner B: Calorie ski

Partners A & B alternate after 1 full round

3 minutes rest

2. 10 minute AMRAP:

Partner A:

6 Push-ups

12 Alt DB snatch (6R/6L)

Partner B: Calorie bike erg

Partners A & B alternate after 1 full round

3. Finisher:

1 mile run with plate. Trade between partners

L1: 25/15+

L2: 35/25+

L3: 50/35+