CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 8-12)

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 – Rounds and Reps)

15 minute AMRAP:

30 air squats

15/12 calorie echo bike

10 bench press

L1: 45/35

L2: 115/85

L3: 185/125