01/23/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (5×5 @ 75-80% straight across 3sec Pause @ bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Weighted step ups

15 Wall Balls (20/14)

Rx 70/53

Rx-53/35
Rest 2 mins then….

Metcon (AMRAP – Reps)

Max Goblet Squats in 2 mins with weight used above!

Cool Down