WOD 1.19.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (1 RM in 15 minutes)

Metcon

Deads and Dips (Time)

21-15-9

275#/185# Dead-lift

Strict Ring Dips

If doing box dips or push-ups, do:

31-22-13 for the dip portion only

Cash Out

Cash Out Burpees Over Bar (Time)

3 Rounds

10 burpees over bar

30 second rest

One total time

Cool Down