CrossFit9 – WOD
Skill
20 Minutes
Metcon (No Measure)
3 Rounds:
Tricep Complex:
20 Tricep In-Out
20 Tricep Hammer
20 Tricep Round The World
20/side Tricep Pull-down
No prescribed weight, scale appropriately
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
400 M Row
20 Unbroken* Wallball
Max Rep DB Bench Press
*10 Burpee Penalty for breaks
Write DB weight in the comments.
Score for the workout is total DB reps