CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

250m ski

20 alternating DB snatch (10R/10L)

12 burpees over DB

L1: 15/10+

L2: 35/25+

L3: 50/35+

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

250m row

20 front rack lunges (with bar)

12 pull-ups

L1: 45/35 (just the bar);

L2: 95/65

L3: 135/95