11.04.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Pull Up Complex (3×5)

3Rds

5 strict Pull ups

5 Kipping Pull ups

5 Butterfly Pull ups

5 Chest to Bar Pull ups

-Goal is to go Unbroken, scale reps if needed

-Rest as needed between rounds

Barbell Row (3×5)

3 rds

5 rows

5 rows w/ 3sec pause @ top

5 row w/ 3sec descend

5 rows

-Goals to go unbroken choice right weight

Metcon

Metcon (Time)

For time:

100 Kettlebell Swings

Rx+:70/44# ; Rx: 53/35#

*EMOM 5 Burpees

Cash Out

Metcon (Time)

400 meter walking lunge