CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

30 Minute AMRAP

1000/750m Row (split)

50 Dual DB/KB Deadlifts

50 Push-Ups

50 Dual DB/KB Front Squats

50 DB Sit-Ups or GHD Sit-Ups

100m Run (per person)
L1: 2×15/10lbs; 800m/650m

L2: 2×35/25lbs+

L3: 2×50/35lbs+