11.26.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Run – Lunge – Swing (AMRAP – Rounds and Reps)

Running Clock with a Partner:

0-10 AMRAP:

P1: ARMAP 10 Hang Clean (115/75) + 10 Wall Balls (20/14)

P2: 200 meter med ball run (14/10) pickup where P1 leaves off

(switch & repeat)

10-20 Min AMRAP:

P1: AMRAP 8 Deadlifts + 8 S20 (115/75)

P2: 20 Stationary Lunges holding two 44/25 KB at sides (10R/10L) pickup where P1 leaves off

(switch and repeat)

20-30 min Amrap:

P1: ARMAP 6 T2B + 6 Burpees over the bar

P2: 20 Unbroken Russian (eye level) KBS (44/25) pickup where P1 leaves off

(switch and repeat)

Note- The score is the TOTAL overall rounds and reps complete during the 30 minute AMRAP. Make sure to write down both rounds and reps for each of the 3 sets. Partners switch as soon as P2 completes all reps. P2 picks up where P1 left off and does not start the AMRAP over at the beginning.

Cool Down