07/05

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Warm-up (No Measure)

Pull Warm up / skill

2 RNFT

20 Kipping swings

10 Ring roll outs

Then…

20 scalp pull ups

Then…

Max dead hang from the bar

Metcon

Metcon (Time)

Buy in 400m run

3 rounds of

3 dead lifts at 275/185 (scaled 225/135)

6 Kb push press 53/35

9 jumping squats

Buy out

400 m run

Washboard Wednesday

Metcon (Time)

For Time:

100 Hollow Rocks

*Every minute you must perform 5 situps