CrossFit9 – WOD

Metcon

Metcon (No Measure)

PARTNER WOD

16 min alt EMOM:

1) 20 cal calorie row

2) 20 goblet squats

3) 20 KB swings

4) 20 burpees

One partner works at a time.

Metcon (AMRAP – Reps)

Then…

In partners:

1 round max effort:

1 min max reps of

1) medball cleans

200 meter run*

2) sit-ups

200 meter run *

3) wallballs

200 meter run*

4) push-ups

200 meter run*

*on this one, they cannot move to the next movement until the last person returns from the run and rests for :30