CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of Two,
30 Minute AMRAP
30 D-Ball Squat
30 D-Ball Over Shoulder
30 Kettlebell Swings
200m Run
30 Pull-ups
30 V-Ups
30 Handstand Push-ups
200m Run
Score: Rounds & Reps
200m Run = 20 reps
L1: B/P: 30+
L2; G/Y; 50+
L3: R/G; 70+