CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

30 Minute AMRAP:

20 Wallball

15 Box Jump Over

10 Shoulder to Overhead

L1: 45/35

L2: 95/65

L3: 115/75

*One athlete at a time

The other two athletes must be behind the cone. Must touch in.

Example: Athlete 1 would perform:

20 Wallball

15 Box Jump Over

10 Shoulder to Overhead

Then run back and switch partners.