03/29/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Switch back and forth between the two.

Negative Pull ups (5×5 (5sec descend))

Barbell Row (5×5 Reverse Grip)

Metcon

Metcon (Time)

For Time

25-20-15-10-5 of: Hang Power Snatches (75/55#)

50-40-30-20-10: Sit-ups

100-80-60-40-20: Double-unders

Rx+ (95/65)(GHDs)

**30Min Time Cap

Cool Down