CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

Buy In: 2 minute L-hang

400m row

30 pull-ups or ring row

60 push up

80 air squats

Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols