Monday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

Time cap: 14 minutes

5 Rounds

500/400 meter row

3 Rope Climbs


Metcon (AMRAP – Reps)

EMOM 10 minutes

10-15 wall balls to 10’/9′ target 30/20 RX+

10-15 wall balls to 10′ target (both) 20/14 RX

*Scale weight/ reps, but keep the same

amount of reps every single minute.

*1 unbroken set emom

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