12.20.2016


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Press (Find a 5rm )

Push Press (Take – 5% of 5RM and do 5 more reps)

Push Press (Take -10% of 5rm and do 5 reps)

Metcon

Burn Burn Burn (Time)

3 Rounds:

30 S20 (95/65)

100 DU (2x singles)

Rx+: (115/85)

Cash Out

Handstand Holds (Accumulate 5mins)

Kick up and hold