12.21.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Squat Clean (10 x 1 @ 65% *Perform a reps every 30 sec*)

Metcon

Front rack sqt/ KB snatch/ lungs (Time)

18-16-14-12-10

Front Squats @ 95/ 65 (no rack)

Kettlebell Snatches 53/35

Front Rack Stationary Lunges @ 95/ 65

Rx+ (Sqt/lunge- 135/95)
Rest 2 mins then…

Metcon (AMRAP – Reps)

5 min of Max Back squats with the weight used in the wod.

Rx 95/65

Rx+ 135/95

Cool Down