CrossFit9 – Zoom LIVE WOD
Skill
Metcon (AMRAP – Reps)
3 rounds x :40 work/:20 rest (stay at the same station for full 3 rounds, then switch)
1. Ski, row, bike (at home: high knees)
1 minute rest (clean + transition)
2. Slam balls (at home: ball pass)
1 minute rest (clean + transition)
3. Slam ball squat toss (at home: object squat toss or thruster + transition)
1 minute rest (clean + transition)
4. OH tricep extension (at home: mountain climbers)
1 minute rest (clean + transition)
5. Deadbugs
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 3:00 AMRAP:
8 half burpee sumo deadlift high pull
20 toe taps
8 shoulder to overhead
20 toe taps
1 minute rest between AMRAPs