06/14/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (1 rep @ 90-95% of 1RM E90MOM for 12min (8sets) )

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans

Front Rack Lunges

Back Squats

Rx (95/65)

Rx- (75/45)

15 min time cap

Washboard Wednesday

Metcon (No Measure)

2 RNFT:

1 Min plank

30 Sec Rest

1 min left side plank

30sec Rest

1 min right side plank

30 sec Rest