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)
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