WOD 10.12.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Snatch (3 EMOM 5 Minutes)

Does not have to be touch n go. This can be drop and re-set.

Metcon

The goal is to go aggressive in the area that you can really be quick in, and find active recovery in another. The 1 minute rest will quickly feel like nothing.

The Chief FIXED (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Add extra reps to be a full round (18 total per round)

Cool Down