CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

1000m bike erg

15 D-ball squats

500m ski

15 D-ball over shoulder

5/3 rope climbs

L1: 40/30+

L2: 60/50+

L3: 70/60+