11.15.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Metcon (Weight)

Power Snatch/Muscle Snatch

Barbell Cycling practice: 10 mins

EMOM: 6-8 reps

Score is total number of reps per minute times weight lifted. Same weight thought all 10 mins. DON’T ADJUST YOUR WEIGHT!! TNG!
Video on Cycling https://youtu.be/-rP6YRD-kls

Metcon

Metcon (Time)

“Run-Squat-Burp”

CF Mainsite WOD: Friday 100521

Bring your running shoes and watch.

Four rounds for time of: Run 400 meters 50 air squats

*There is no rest between rounds*

Rx+: Rest 2 mins then…

25 burpee CTB pullups

Cash Out

Metcon (No Measure)

3 Rnds NOT FOR TIME:

30 Banded Good mornings

30 Ab Mat sit up

30 Hip Ext.

1:00 Plank Hold