CrossFit Ostfildern – WOD
Metcon
Metcon (AMRAP – Reps)
In 16 min as far as possible:
3 Cleans
3 Box Jumps
5 Cleans
5 Box Jumps
7 Cleans
7 Box Jumps
9
9
..
…
Every 4:00 min decrease Weight
Rx=
70/50
60/40
50/35
45/30
Extra Credit
Front Rack Lunge (10-10-10-10)
Dual KB or DB