CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 minute AMRAP

50 d-ball over shoulder

40 overhead squats

30 burpees

20 handstand push-ups

10 ring muscle-ups
L1: front squat or empty bar; heavy db push press, feet elevated ring rows

L2: 75/55

L3: 95/65