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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

35 minute AMRAP:

Buy in:

*800m run

*1000m row

*400 double unders or single unders

All 3 must be completed before AMRAP of the following in the remaining time:

30 toes to bar

30 sumo deadlift high pull

30 HSPU

30 calorie ski

L1: 45/35; DB seated strict press

L2: 75/55

L3: 95/65