WOD 10.05.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (add 10#/5# and go for max reps)

Metcon

50 Burpee for Time Cash Out (Time)

50 Burpees For Time, target:

90 Seconds = Elite

2 minutes = Advanced

3 minutes = Intermediate

4 minutes + = beginner
Rest 7 minutes

500m Row (Time)

Max Effort 500m Row
Rest 7 minutes

500m Row (Time)

Max Effort 500m Row

Cool Down