Crossfit 213 Downtown Los Angeles WOD 12/5/16

Monday:

Warm-up:

Hip mobility + Glute Activation

Strength/Skill:

    Find a NEW 5RM Back Squat (No Pause)

        Then: 3 Sets of 5 Reps @ 90% of 5rm

Metcon:

For time:

    21 Thrusters (RX:95/65) (INT:75/55)

    21 Over the Bar Burpees

    Run 200m

    15 Thrusters

    15 Over the Bar Burpees

    Run 200m

    9 Thrusters

    9 Over the Bar Burpees

    Run 200m

    21 Thrusters

    21 Over the Bar Burpees