CrossFit9 – CrossFit 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