06/26/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Pull-ups (3 Max Attempts score its total of reps together )

These are kipping pullups

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes (8 sets):

Minute 1 – Max Strict Pull ups (Scaled: kipping or seated pull ups)

Minute 2 – 12 Alternating Front-Racked Reverse Lunges (115/85) (Scaled:95/65 or 75/45)

Minute 3 – 5 Burpees Over the Barbell + 20 Double-Unders (Scaled 3 burpees and 40 SU

Cool Down