07/18/2017


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (3 reps E2MOM for 12 min (6 sets) @ 75-80%)

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters (100#/70#)

Dead Lifts (100#/70#)

Front Squats (100#/70#)

Scaled 75/65

Goal Time:

Great: >10 mins

Better:10-15mins

Good: 15mins<

Cool Down