CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 5-6)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 15 banded lateral walks

Metcon

Metcon (Time)

For time:

30-20-10

Power cleans

Box jump overs

*weight increases as reps decrease*

L1: 45/35

L2: 95/65; 115/85; 135/95

L3: 115/85; 155/105; 185/135