CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m farmer carry
20 front rack lunges
20 bent over row
20 ab rollouts with bar or roller
10 calorie echo bike
L1: 45/35 (ab roller)
L2: 95/65 (must use at least 15# plates for ab rollouts)
L3: 115/85