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HOME WOD 9

WORKOUT by Nicolas Degroide, coach and owner of CrossFit Wild Wall

4 AMRAPs (60” rest between each)

AMRAP 4′

  • 8 Alternating Dumbbell Snatch
  • 10 Hollow Rocks

AMRAP 4′

  • 8 Alternating Dumbbell hang clean & press
  • 10 Push-ups

AMRAP 4′

  • 8 KB or DB Russian swings
  • 10 Step up

AMRAP 4′

  • 8 Goblet Squats
  • 10 Down-ups

Scaled option Hollow Rock: Bent Hollow Rocks
Scaled option PU: knees PU

Alternating DB Snatch

Hollow rocks

Alternating DB hang clean & press

Push-ups

DB Russian swings

Step ups

Goblet Squats

Down Ups