CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

1. 14 minute AMRAP:

Partner A:

8 burpee box jump

12 front rack lunges

Partner B: Calorie ski

Partners A & B alternate after 1 full round

3 minutes rest

2. 14 minute AMRAP:

Partner A:

10 pull-ups

12 overhead squats

Partner B: Calorie row

Partners A & B alternate after 1 full round

L1: 45/35; ring rows; front squats

L2: 75/55

L3: 95/65

Score = accumulated calories over both amraps