CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

50 Russian KB swings

40 toes-to-bars

30 handstand push-ups

20 cal echo

10 ring muscle up
L1: push-ups; jumping muscle up or jumping dips

L2: G/Y

L3: R/G

Split work evenly