200519 – 9HIIT/At-Home

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CrossFit9 – Zoom LIVE WOD

Skill

Metcon (No Measure)

10 rounds:

:30 wall handstand hold (L3: shoulder taps)

:30 bottom of the squat hold

:30 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

12 walking lunge

8 single arm devil press (R)

12 walking lunge

8 single arm devil press (L)

After each round, complete the following:

R1: 20 sit-ups; R2: (at gym) Run 100m or (at home) 50 high knees, R3: 30 ground to jump + touch, R4: 30 mountain climbers