CrossFit9 – CrossFit WOD

Weightlifting

18 minutes

Barbell Glute Bridge (4 x 10)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 30 second per side banded clamshell hold

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

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

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean