CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Reps)

5 rounds:

:30 max ground to jump and touch

:30 seconds rest

5 rounds:

:30 froggers or pike hold with alternating leg lift

:30 rest

5 rounds:

:30 bent knee hollow hold

:30 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 Swings

15 Shoulder to Overhead

18 Step ups or Bulgarian split squats

21 Bent over rows