CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
3 rounds:
1:00 Farmer’s carry*
1:00 Front rack carry*
1:00 Overhead carry*
Rest 1:00
*don’t set your weight down during or between carries. Try to go unbroken for the full round.
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
12 swings
15 hand-release push-ups
18 step-ups or Bulgarian split squats
21 bent over rows