WOD 1.7.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (Tabata 70%1RM record lowest rep count)

Metcon

()

KettleBell Hell (Time)

150 KB Swings

every minute on the minute perform

FIVE

burpees

start with burpees

RX = 1.5/1.0 pood

RX+ = 2.0/1.5 pood
If you get stuck going nowhere. FInish the 5th burpee, then lie back down. Wait until the next minute, begin your burpees fresh, then kill the KB!

Cool Down