WOD 09/15/16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (Add 10#/5# to last week and go for Max Reps)

Guys add 10#, Women 5#; or try a 20RM

Metcon

Clean and Jerk Test (Weight)

Pick a weight that you can do 15 straight clean and jerk attempts without setting the bar down. You can rest in the hang position, or the front rack position only. Touch N Go. Do as Many Reps as possible beyond 15 and post in notes.

Click RX if you get at least 15, less than 15 no RX. The load is your score. Not the reps. So pick wisely.

7 Minutes of Burpees and Pull-ups (AMRAP – Reps)

Burpee to a plate, then Pull-up:

2 each, 4 each, 6, 8, 10… until time expires.

RX+ = Chest to bar

Cool Down