02/04/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Metcon

The Dave Castro (Teams Of 2) (Time)

-150 KB Box Step over (24/20)

*Non- working Partner in a Plank*

-100 Toes to Bar

*Non-working Partner Holds Deadlift Bar Off the Ground*

– 30 Synchronized burpees over the bar

-150 One arm KB Thruster

*Non-working Partner in Plank Hold*

-100 DeadLifts (135/95)

*Non-working partner Dead Hang on the bar*

-20 Synchronized Burpees Over the Bar

-150 Wall Balls (20/14)

*Non-working partner Plank*

-100 Kettle Bell Swings

*Non-working partner Deadlift Bar Off the Ground*

-10 Synchronized Burpees Over the Bar

-KB Weight (53/35)

Cool Down