Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (5 x 8)
http://youtu.be/mvBTGx5zu5I
5 x 20 sec hollow hold between sets
Metcon
Metcon (AMRAP – Reps)
Tabata Interval (8 x 20 sec work/10 sec rest)
Pull-ups
Box jump overs
Deadlifts (225/155)
Bike erg SPRINT
Rest 1 minute between tabata intervals