CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

3 x 12 banded glute bridge with 3 second hold at top

Metcon

Metcon (AMRAP – Reps)

10 rounds for time:

100m run

10 pull-ups

5 deadlifts

L1: 95/65; 8 rounds

L2: 205/135

L3: 225/155