CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

30 DB sit-ups or GHD sit-ups

30 thrusters

30 calorie echo bike

30 sumo deadlift high pull

30 box jump overs

L1: 45/35

L2: 75/55

L3: 95/65