CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

25 minute AMRAP:

In teams of 2, alternating rounds:

100m run

10 single arm DB hang clean + jerk

6 burpee box jump overs

L1: 25/15+

L2: 35/25+

L3: 50/35+

Score = # of total rounds

Finisher

Metcon (Time)

Pick your poison

For time:

70 calorie row, 60 calorie ski or 50 calorie echo bike