03/31

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Reps)

For time: (25 min time cap)

-5 Bear Complex (95/65)

-200m Farmer Carry (2×55/35)

-10 Double Russian KB Swings* (2×55/35)

-5 Bear Complex (115/75)

-200m Farmer Carry (2×55/35)

-10 Double Russian KB Swings (2×55/35)

-5 Bear Complex (125/85)

-200m Farmer Carry (2×55/35)

-10 Double Russian KB Swings (2×55/35)

-5 Bear Complex (135/95)

-200m Farmer Carry (2×55/35)

-10 Double Russian KB Swings (2×55/35)

-5 Bear Complex (145/105)

-200m Farmer Carry (2×55/35)

-10 Double Russian KB Swings (2×55/35)

SCORING: Athletes that do not finish under the time cap should enter 25:00 as their time and note the number of reps they completed in the comment section.

Athletes should pick a KB weight that they can do 10 KBS unbroken. CHALK UP!

*Double KBS demo: https://www.youtube.com/watch?v=Tr4yzNiqOWY

Bear Complex: power clean, front squat, push press, back squat, and second push press from behind the neck.

Cash Out

Work on Goat! HSPU,Handstands, Pull ups, etc