CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

12 ball or light object pass

12 supermans

12 weighted sit-ups

12 alternating v-ups
rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

2 Jack Push Climbs, 20 Air squats

4 Jack Push Climbs, 20 Air Squats

6 Jack Push Climbs, 20 Air Squats

Continue to add (2) Jack Push Climb per round

Rest‪ 2 minutes ‬

8 minute AMRAP:

2 Ground to overhead, 20 Bicycles

4 Ground to Overhead, 20 Bicycles

6 Ground to Overhead, 20 Bicycles

Continue to add (2) Ground to Overhead per round