CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP: (In teams of 2)
400m run or 1000m bike erg
20 power snatches
20 toes to bar
L1: 45/35
L2: 95/65
L3: 115/85
For time: (also in pairs)
50 single arm devil press
100 calorie row
200 wallballs
L1: 15/10+
L2: 35/25+
L3: 50/35+