CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

35 minute AMRAP:

100 calorie row

100 slam balls

100 overhead lunges with slam ball

100 single arm devil press

100 calorie echo bike (L1: bike erg)

100 sit-ups with DB

L1: 25/15+

L2: 35/25+

L3: 50/35+

Partners split reps as needed