CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (5 x 8-12)

http://youtu.be/mvBTGx5zu5I
5 x 10 deadbugs between sets (5/5) with 2 sec pause each rep

Metcon

Metcon (Time)

7 rounds for time of:

7 hang cleans

7 front squats

7 shoulder-to-overheads

7 bar-facing burpees
♀ 75 lb

♂ 115 lb