11.03.16

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon (Calories)

Rowing

3 sets of 10 cal ROW – record your best time. Make sure to rest at least 2 mins between sets. Go all out.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Welcome to the Jungle”

24 minute AMRAP of:

Run 800 meters

60 Box Jump Overs 24/20#

Row 500 meters

50 Wall Balls 20/14#

Run 400 meters

40 GHD Sit-ups (Sub x2 Sit-ups)

Row 300 meters

30 Ground-to-overhead 45/25# Bumper Plate

Run 200 meters

20 Muscle-ups (x2 Pull-up + Push-up)

*Score each complete 200m Run as a Rep, and Each 100m row as a rep*

Cash Out

Metcon (6 Rounds for reps)

Core Cash Out:

3rounds (6mins)

45sec: Max Russian Twist Holding a KB (35#)

Rest 15sec

45sec: Max toes-to-pole

Rest 15sec

Cool Down