CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (4 x 8-12

)

http://youtu.be/mvBTGx5zu5I
Perform as superset

Weighted Step-ups (4 x 8-12 per leg

)

DBs or KBs in hands or front rack

Perform as superset

Metcon

Metcon (Time)

18 Min AMRAP

15/12 Echo Bike

15 DB Bench Press

15 Ring Rows

Sled Push Down and Back
L1: 20/15+;

L2: 35/25+;

L3: 50/35+; feet elevated ring row