CrossFit9 – CrossFit WOD

Glutes and Hamstrings

Good Mornings (4 sets:
10 barbell good mornings
10 side plank rotations per side)

– Start light and build in load as quality mechanics allow.

Partner Andi

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here
Partner Andi

Scale weight and reps as needed

Dumbbell Version (Time)

For time:

100 single-arm DB hang power snatches (20/35 lb)

100 single-arm DB push presses

100 single-arm DB sumo deadlift high pulls

100 single-arm DB front squats

– Use one dumbbell and alternate arms as needed.