05/09/2017

CrossFit Bridgemill – CrossFit

Remember only one class on memorial day!!
Starts @ 10:00am!!

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Warm-up

Weightlifting

Front Squat (E2MOM for 12 min (6 sets) ascending load)

Set1 @ 65% x 5

Set2 @ 75% x 3

Set3 @ 85%x 2

Set4 @ 90%x 2

Set5 @ 95%x 1

Set6 @ 85%x max unbroken set – when you come up you are allowed one inhale then you must go back down – if you inhale more than once that set has been broken.

Metcon

Metcon (Time)

For time:

30Du

10 Squat Cleans (95/65)

30 Du

8 Squat Cleans (115/75)

30 Du

6 Squat Cleans (135/95)

30 Du

4 Squat Cleans (145/100)

30 Du

2 Squat Cleans (155/105)

15 min time cap.

Goal is go unbroken on Cleans

Some will finish some won’t. Just make sure to give it your all!!