1/06


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Snatch Complex: Muscle-Balance-OHS (E2mins for 10 mins (5 in total))

Snatch Complex: (from floor)

3 muscle snatches + 2 Snatch Balance + 1 OHS

Metcon

7 Circles of Hell (AMRAP – Reps)

7 rounds for time

1:30 work

7 snatches Rx: 95/65 (Rx+: 115/85#)

AMRAP – pullups

rest 30sec then repeat.

Cash Out

Cash Out GHD Sits (Time)

30 GHD Sit-ups for time