04/28/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (3 Rounds for reps)

Holy Mother Of Pearl!!

1st Round

10 Min Amrap

-100 Situps

-50 Wall Balls (20/14)

-Max Cal Rower w/ remainder time!

[150 reps + (cals)]

Rest 3 mins

2nd Round

10 Min Amrap

-100 Air Squats

-50 Box jumps/Step ups

-Max Cal row w/ remainder time

[150 reps + (cals)]

Rest 3 Mins

3rd Round

10 Min Amrap

-100 Alt. Walking Lunges

-50 Alt. Kb Snatches (53/35)

-Max Cals Row w/ remainder time.

[150 reps + (cals)]

*Each Round is scored separately.

*Choose weight you can move through and not stop and stare.

RomWod

https://app.romwod.com/workout/hips-hamstrings-quads-oh-my