CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Reps)

3 rounds:

30 Seconds: BO Row

30 Seconds: OH Tricep Extensions

30 Seconds: Rest


30 Seconds: BO Row


30 Seconds: OH Tricep Extensions


30 Seconds: Rest

3 rounds:

30 Seconds: Side Plank Leg Lift (R)


30 Seconds: Side Plank Leg Lift (L)

30 Seconds: Rest

30 Seconds: High Knees


30 Seconds: Russian twist w/ OH press at center


30 Seconds: Rest

Metcon

Metcon (Time)

8 rounds for time:

10 thrusters

10 lunges

10 hollow rocks

:30 rest