CrossFit9 – Zoom LIVE WOD

Skill

Metcon (No Measure)

14 minute EMOM:

• ODD: 12 Hand release push ups

• EVEN: 12 single arm bent over rows from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

• 50 high knees

• 12 half burpee into sumo deadlift high pull

• 12 swings

• 12 goblet squats