3/14/17

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Metcon (AMRAP – Reps)

18 min Emom

1) 5 Barbell Rows @ Moderate weight. No kipping!!!

2) 8 strict pull ups ( 30 sec Dead hang if no pull ups)

3) DU practice

*Rx if did pull ups and total reps is 78 reps

*Put Weight of BBrow below

Barbell Row

Metcon

Metcon (2 Rounds for reps)

AMRAP 6:

42 Double-unders

30 Dead Lifts (135/95)

18 T2B

Rest 5 mins

AMRAP 6:

21 Double-unders

15 Clean and Jerk (95/65)

9 T2B

*Both scored separately