03/06/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Reps)

10 MIN EMOM:

Even: 5 Back Squats @ 85%

Odd: 16 Jumping lungs

**Rx is 105 Reps/ and correct load.

*Enter weight in back squats below

Back Squat (5×5 @ 85%)

Metcon

Metcon (AMRAP – Reps)

EMOMx15

Min 1: 15 Wallballs (20/14#)

Min 2: 15 KB Swings (53/35#)

Min 3: 15 Box Jumps (24/20″)

Min 4: 15 Push Press (95/65#)

Min 5: 15 Calorie Row

Max reps is 225.

Cash Out

Dumbbell Row (3×5/per arm)