07/19/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Robyn Carmichael!!!

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Warm-up

Warm-up (No Measure)

30 Kipping Swings

or

30 mini Butterflys

then..

3 rounds of

5 Negative Pull ups

10 DB Curls

Then..

EMOM for 3mins

hold a 30 sec dead hang

people waning to learn Butterfly will be pulled away to be taught this

Metcon

Metcon (Time)

3 Rnds for time

50 Double unders

12 Hang Squat Cleans

9 Push Press

6 C2B

Straight into..

100 Cals on Rower
2 scores:

-The time it took you to finish everything goes as score

-in the notes put the time it took you to complete the 3 rounds

Cool Down