CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 8-12 reps)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Warm-up 1-2 sets, then complete 4 challenging sets

Accessory: 3 x 10 split squat per side (no elevation)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP:

*5*10*15*20* etc

Power cleans

Toes to bar

*200m run (must run for Rx)

L1: 45/35

L2: 105/75

L3: 155/105

Score = total reps of power cleans and toes to bar