Boulder CrossFit – CrossFit

WOD (AMRAP – Rounds and Reps)

Skill:

ON AN 8:00RUNNING CLOCK… Practice Jump Rope Skills*

*Options: Double Unders Triple Unders Crossover Single Unders

WOD:

12 MINUTES EMOM

MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges

MIN 3 – :50 Plank Hold –

Rest 1:00-

12 MIN EMOM MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats***

MIN 3 – :25/:25 Side Plank Hold

Pick up where you left off. **Option for 15 Crossover Single Unders ***Hold Slam Ball any way. (Score is Total Rounds + Reps)