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