CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (Work up to a challenging set of 10-12 reps)

http://youtu.be/mvBTGx5zu5I
then hit 3 x 5-8 at that weight

Accessory: banded hamstring curl 3 x 10/side

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

100m farmer carry

50 double unders

25 air squats

15 bench press

L1: 65/35

L2: 135/65

L3: 155/95