CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

30 minute AMRAP:

400m run (together)

40 hang power cleans

40 shoulder to overhead

40 DB sit-ups or GHDS

L1: 45/35

L2: 95/65

L3: 135/95