05/01/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

1 clean pull + 1 Squat clean (E2mom for 20 mins ascending load)

Metcon

Metcon (Time)

Run 800m

50 Back squats @ 225/155

Run 800m

**25 min time cap

*off rig

*you should be at least be able to do sets of 10 if not weight is to heavy!

Rx – (205/145)

Optional extra work

Barbell Row (Find 3rm )

No kipping or chicken wings