WOD 1.28.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Squat Clean (1 RM if not done yesterday, or 3EMOM4 mins 80%)

Metcon

15.5 Prep (3 Rounds for reps)

3 minute AMRAP

6 – 95#/65# Thruster

6 – Bar facing burpees

3 minute rest

3 minute AMRAP

6 – 95#/65# Sumo Dead-lift High Pull

6 – Box Jumps or steps 24/20

3 minute rest

3 minute AMRAP

6 – Ring Dips

6 – Pull-ups

Scored as three scores

Cash Out

30 Hang Power Cleans (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down