BBCLUB10.11.15


CrossFit Bridgemill – Barbell Club

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Cal Strength Warm Up (No Measure)

2 Sets of 10 Yards Each

Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Karioka, Scissor Kicks, Scorpion
500m Row

Squat Snatch (10 X 1)

Squat Snatch with a 2 sec pause at the knee, then another at mid thigh 10 singles between 50-75% rest 1-2min between sets

Squat Clean (10 X 1)

Squat Clean with a 2 sec pause at the knee, then another at mid thigh: 10 singles between 50-75% rest 1-2 min between set

Metcon (AMRAP – Rounds)

Alternating 20 Min EMOM

Evens 8 KBS 1.5/1.0 pd

Odd 8 Burpees

RX+ 2.0/1.5 pd
If you are looking for a metcon to do and don’t have anything in mind, this one will be a good one.