CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
Partner A: 30 sumo deadlift high pull
Partner B: Max calorie echo bike
90 seconds rest
8 minute AMRAP:
Partner A: 30 hang power cleans
Partner B: Max calorie ski
90 seconds rest
8 minute AMRAP:
Partner A: 30 thrusters
Partner B: Max calorie bike erg
90 seconds rest
8 minute AMRAP:
Partner A: 400m run
Partner B: Max bar-facing burpees
Partner A works, while partner B completes max reps, then partners switch until time elapses.
L1: 45/35
L2: 95/65
L2: 115/85