CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

Each partner completes a full round, then switch.

15 minute AMRAP:

100m run

8 thrusters

12 KB swings

Rest 3 minutes

15 minute AMRAP:

150m ski or row

10 medball cleans (20/14#)

10 push-ups

L1: 45/35; B/P

L2: 75/55; R/G Russian style

L3: 95/65; R/G American stylr