CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

40 calorie bike erg or echo

30 wallballs (20/14#)

20 box jumps

10 ring dips

3 rope climbs

L1: 2:1 ground to standing

L2: 3 rope climbs or 1 legless

L3: 5 rope climbs or 3 legless