12/23/2016


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Snatch (10 x1 @ 65% every 30 sec)

Metcon

Arm Drainer (Time)

6 Min Time Cap

34 Pull ups

17 OHS 95/65 (from floor)

Rx+: 135/95
Rest 2 mins then go on to burpees

2 min Max Burpees (AMRAP – Reps)

Cash Out

Prone Snow Angles (3×10)

Cock back the shoulder blades and keep them engaged through the whole movement. Feel free to use weight.

Youtube video: https://youtu.be/NpzMnBkOty8