CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round