CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (No Measure)
4 Rounds (20:00 Total)
:40s Hollow Hold, :20s Rest (L3: weighted)
:40s Prone Snow Angels, :20s Rest (L3: small plates or DBs)
:40s 3-Count Shoulder Tap, :20s Rest
:40s Wall Sit with a Front Rack Hold, :20s Rest
1 minute rest at the end of each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 1: 10 Minutes*
• 10 weighted squats
• 10 single leg deadlift ( R)
• 10 single leg deadlift (L)
*EMOM: 2 wall walks –or– :30 plank
Metcon (No Measure)
AMRAP 2: 10 Minutes*:
• 10 single arm OH walking lunge ( R)
• 10 single arm OH walking lunge (L)
• 10 weighted good mornings
*EMOM: 6 burpees