WOD 1.20.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Shoulder Press (1 RM in 10 minutes)

Metcon

Chipper down and up (Time)

50 Box Jumps/steps 24/20

40 Toes to bar

30 Kettlebell swings 53/35

20 Push-ups

10 Atomic Sit-ups 45/25

Rest 4 minutes

Then reverse it back up, starting with Atomic Sit-ups.

Cool Down