08/01/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (3 reps EMOM for 8 Mins)

Each Rep Must have a 5 sec count down. ESCALTE WEIGHT!!

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Separate rounds for Rounds and Reps

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx:95/65)

(Rx-75/45)

-Rest 3 mins-

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx115/85)

(Rx-85/55)

-Rest 3 mins-

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx135/95)

(rx-95/65)

Cash Out

400m Run (Time)

Max Effort 400m Run

Cool Down