CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

60 hang power cleans

60 shoulder to overheads

60 cal row

60 box jumps

60 burpees

60 cal echo bike

10-8-6-4-2


Sandbag over the shoulder (100/150 lb)
– Perform a 100-ft sandbag carry after each set
Split reps evenly