CrossFit WOD – Wed, Oct 30

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloweenthemed 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