11.28.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Barbell Complex 5,4,3,2 (1,1,1,1,1)

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

*Must be Unbroken reps.
Record heaviest set. 5 attempts use attempts wisely.

Metcon

Max 5,4,3,2,1 (5 Rounds for reps)

With a running clock:

AMRAP 5:

20 meter shuttle run. Athletes must touch line on every turn.

-Rest 4 mins-

AMRAP 4: Box jumpovers (24/20)

-Rest 3 mins –

AMRAP 3: Power Cleans (115/75) Rest

-2 mins-

AMRAP 2: Wall Balls (20/14)

-Rest 1 min-

AMRAP 1: Max double unders

Score is reps each round.

Cash Out

Glute-Ham Raises (3×10)

If more than 4 people. Barbell goodmornings works well as a sub