CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2, alternating rounds:

15 minute AMRAP:

100m run

6 burpee box jumps

10 single arm DB hang clean + press

Rest 2-3 minutes

15 minute AMRAP:

150m ski

8 toes to bar

10 wallballs (20/14#)

L1: 25/15+; hanging knee raise

L2: 35/25+

L3: 50/35+