CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

30 Minute AMRAP

50 Box Jump Over

30 Hang Clean

20 Bar Muscle-ups

30 Handstand Push-Up

50 Burpees
L1: 45/35; 40 Ring Rows or Jumping Pull-ups; Push-ups

L2: 115/85

L3: 155/105