CrossFit9 – CrossFit WOD
Strength
Back Squat
Accessory: 3 x 12 banded glute bridges with 3 second hold
Metcon (Time)
For time:
50 double under
30 hang power clean (L2: 95/65, L3: 115/85)
30 push-ups
75 double unders
20 hang power cleans (L2: 115/85, L3: 135/95) 20 push-ups
100 double unders
10 hang power clean (L2: 135/95, L3: 165/125) 10 push-ups
L1: 45/35, keep same weight