CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 10)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 12 heels elevated goblet squat

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

6*12*18*24*30*etc

Box jump overs

Alternating DB snatch

*6 burpees over dumbbell

**Every 6:00 starting at 0:00: 400m run, pick up where you left off.

L1: 25/15+

L2: 35/25+

L3: 50/35+
Score = total reps (not including runs)