WOD 1.29.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (1 RM Back Squat – last try for 8 weeks)

Metcon

Slam Ball (Time)

50 Ball Slam Buy in – 20/14#

(overhead, and slam the wall ball down, you will be no repped for whimsical slamming, catch the ball on the bounce, bring it back to the floor and start over) then –

5 rounds

300M row

10 Box jumps 24/20 (steps ok)

10 Ball Slams 20/14

10 Push-ups

Cool Down