CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
40 DB hang clean + jerk
*50 calorie echo bike
40 single arm devil press
80 air squat
*50 calorie ski
40 one DB push-up (alternating sides)
80 sit-up with DB
*400m run (or 200m DB front rack carry)