CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
30 minute AMRAP:
4-way sled push across parking lot
30 front rack lunges (30R/30L)
40 pull-ups
30 thrusters
400m run (together)
L1: 45/35
L2: 95/65; 3/2 x 45lb plate
L3: 115/85; 4/3 x 45lb plate