WOD 10.13.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Weighted Pull-ups (1 RM Pull-up)

Bent Over Row (3 X 10 – WIDE GRIP)

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Record the time which you completed each movement. Record that for every movement and post itin notes.

For HSPU to be RX, if you use an abmat, you need 25# plates on either side under your hands.

Cash Out

Front Lever (3 efforts at max holds)