06/15/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks (E2MOM for 6 min (3sets) @ 50-55%)

Immediatly into….

2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks (E2MOM for 6 min (3sets) @ 60-65%)

Immediatly into….

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk (E2MOM for 6 mins (3sets) @ 70-75%)

Metcon

Metcon (Time)

2 Rounds For Time

500m Row

12/9 Ring Dips

12 Push Press 115/100

Cool Down

Handstand Holds (Max Hold)

Kick up and hold