CrossFit WOD, April 30, 2018

April 30th

Weightlifting
Glute bridge (12-12-12-12)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Alternate with barbell complex
Metcon (Weight)
4 sets:
Hi-hang squat clean +2 Front squats

Alternate with Glute ham bridges.

Metcon
Metcon (Time)
2 Rounds:
50 Lunges
25 Power snatch 95/65#
50 Sit ups

Rx+ GHDSU and Squat Snatch
Metcon (Time)
2 Rounds:
50 Lunges
25 KBS 53/35#
50 Sit ups