CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2 (relay style):

30 minute AMRAP:

30 deadlifts

400m run (split 200m/200m between partners, must tag off or 5 burpee penalty)

30 back squats

400m run (same style)

30 shoulder to overhead

400m run (same style)

Sub ski or bike erg in case of rain

L1: 75/55

L2: 115/85

L3: 175/115