04/24/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

HandStand Progession or Hand Stand Push up Progession

Metcon

GI Jane (Time)

100 Burpee Pull-ups

Do a burpee, then jump and pull-up. Use the momentum to get you to the bar.

Ideally, the pull-up bar will be set 8″ or more above your reach.

http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.mov

Greg Amundson – The Original Firebreather, demonstrating the WOD
**20min time cap

**(also Thank shana for this..)

**Then 2min rest

Cool Down

Metcon (Time)

50 Kbs for time

53/35