8.4.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (4 EMOM 6 Minutes 85%)

Metcon

2016 Masters Tour Couplet (Time)

9-6-12-3-18 :

ANY Squat and Shoulder to Overhead (barbell from the floor)

Transitional reps can be thruster FROM THE FRONT only.

The ANY squat means you can position the barbell in a back squat position for any of the squat reps, but it must be returned to the front for the shoulder to overhead.

RX + = 135/95 (RX weight for 35-39)

RX = 115/75 (RX weight for 40-49)

RX – = 95/65 (click RX add load in notes, this will be RX weight for 50+)

Cash Out

Cash Out Max KB Swings (AMRAP – Reps)

1 set of max KB Swings

1.5/1.0 pood

RX+ = 2.0/1.5 pood

Cool Down