12.15.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front rack barbell step up (8 min EMOM 4/ per leg switch off every minute)

20/14

Metcon

Lunge-DUBs-Pull-Push (AMRAP – Reps)

On a running clock:

Round 1: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45)

Round 2: 5-9 – EMOM 30-50 Double Unders (scaled – only attempts)

Round 3: 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold

Round 4: 15-19 – EMOM 6-10 Push Ups + 20 second Bar Hang (supinated (palms facing) grip)

Round 5: 20-24 – EMOM 30-50 Double Unders (scaled – 30 seconds of butterflies)

Round 6: 25-29 – EMOM 7/leg or 14 total Front Rack Reverse Lunges (65/45)

Cool Down