05/04/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Split Jerk (2 S. Jerks E2MOM for 10 mins (5sets) ascendin load)

Metcon

Metcon (3 Rounds for reps)

3 rounds of

5 Mins Amrap:

20 Burpees to a Plate (45/25)

10 Ring Dips

20 Ft Bear Crawl

Max Strict Press w/ Bar (45/35)

Rest 2 mins

*40 REPS +(amount of strict press)= total score

Cool Down