CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2 (Relay style)
30 minute AMRAP:
1*2*3*4*5*6*7*8*9*10*etc
Hang squat clean
*15 wallballs
30 double unders
L1: 45/35
L2: 115/85
L3: 185/125
Partners must each complete round of squat clean reps before moving up ladder.
Example:
Partner A:
1 hang squat clean
15 wallballs
30 double unders
Partner B:
Rest
Then switch,
Partner B:
1 hang squat clean
15 wallballs
30 double unders
Partner A:
Rest
Then move on to 2 hang squat cleans…etc