11.21.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Handstand Push-ups (EMOMx7)

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU

Beginner: EMOMx7: 3 unbroken HSPU

*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Metcon

Push it! (Time)

3Rounds for Time

15 Thrusters @ 95/65

15 Bar Facing Burpees

Rx+ (115/85)

Cash Out

Evil Wheel (3×10)

https://www.youtube.com/watch?v=YC2ZGqgJWcY