CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of two

On a running clock:

0:00-10:00

18*16*14*12*

Alternating Power snatch

*200m run together

10:00-20:00

18*16*14*12*

Front Squats

*10/7 Cal Row (Each)

20:00-30:00

4 Rounds:

30 Push Jerk

30 Burpees over bar
L1: 45/35

L2: 95/65

L3: 135/95

Split reps evenly between partners, andrun together

If you finish within the 10 minute window, then rest until the next 10 minutes begins;

If you do not finish within the 10 minute window, you will still move on to the next section