CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

400m run (together)

40 pull-ups

30 shoulder to overhead

40 sit-up or GHD sit-up

30 front rack lunges

L1: 45/35

L2: 95/65

L3: 135/95