07/20/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Jerk (Find 20 RM in 15 mins )

Metcon

Metcon (3 Rounds for time)

3 Sets for time of:

200m Run

20 Deficit Push ups (45/25)

200m Row

Rest 2 mins

Cash Out

3 sets of:

Dumbbell Row (3×10)

Banded Tricep Push Down (3×30)

https://youtu.be/GCT3oiq5h7k