WOD 10.11.16

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Push Jerk (20RM weight, go for AMRAP without stopping)

Metcon

Double Row (4 Rounds for reps)

4 Rounds –

3 minute clock, Row 500M and then Double Unders for Reps

Rest 3 minutes

Record each round separately.

RX + = triple unders

Cash Out

Bar Kipping (3 sets of pushing the bar into the floor!)

Working on building a stronger swing.

Cool Down