Crossfit 213 Downtown Los Angeles WOD 10/24/16

Monday:

Warm-up: Hip mobility + Glute Activation

Strength/Skill:

    Work up to 80-85% of 1RM Back Squat then:

    Every 90 Seconds for 12 Minutes, complete 4 Back Squats + 8 Weighted Step-ups (Using a KB/DB 30/20lbs)

Metcon:

5 Rounds for time

    7 Bear Complex (RX:95/65) (INT:75/55)

    7 Over the Bar Burpees

    7 Pull-ups

*Bear Complex: Power Clean + Front Squat + Push Jerk + Back Squat + Push Press