11.08.16


CrossFit Bridgemill – CrossFit

Use 10 mins to work on a goat(skill). It can be pull up progression, strength, hspu, etc..

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Warm-up

Skill

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down