CrossFit9 – CrossFit WOD
Metcon
In Teams of Two (AMRAP – Rounds and Reps)
12 minute AMRAP
Partner A : 5/3 rope climbs
Partner B : Handstand hold
Rest 3 minutes
12 minute AMRAP
Partner A : 20 DB front rack lunges (10/10)
Partner B : Cal row
L1: Rope pull-ups or ground to standing
L2: 35/20
L3: Legless rope climb x 3; 50/35
Partner A completes the designated reps, while Partner B holds holds HS/row at the same time. Then switch back and forth until the 12 minutes is up.
* If anti-rope climb today, perform 20 DB hang muscle cleans