CrossFit9 – CrossFit WOD
Metcon
Partner Relay Style (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 burpees
5 strict pull-ups
100m run
– Relay style
One partner completes a full round as fast as possible, then switch
Rest 3 minutes then switch to second AMRAP
15 Minute AMRAP
20 Air Squats
10 cal bike sprint
100m run each
– Relay style
One partner completes a full round as fast as possible, then switch