211015

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CrossFit9 – CrossFit WOD

Skill

Barbell Hip Thrusts (4 x 10)

http://youtu.be/mvBTGx5zu5I
Superset: Rear foot elevated RDL 4 x 10

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Pull-ups

Snatches

In remaining time: Max double unders

Rest 3 min

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Thrusters

KB swings

In remaining time: Max double unders

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G

Score = total double unders over both AMRAPs