WOD 10.14.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (20RM – use same weight from the first 20RM)

Go for 30 reps or more, you’l be shocked at your improvement.

Metcon

4 Minute Squared – FS, S2O, Burpee (2 Rounds for reps)

4 Minute AMRAP, Then Rest 4 minutes, Then 4 minute AMRAP:

115/75

RX+ = 135/95

Round 1 –

3, 6, 9…

Front Squat

Shoulder to Overhead

Burpee over bar

Record Results of Each Round

On the second Round

3 Front Squat, 3 Shoulder to Overhead, 3 Burpee over bar

Do Not Increase Rep Counts

Post each round rep count in notes too.
Go after the first round hard ccore. The rep count change in the second round will make it more steady, less breaks.

Cash Out

Ring MU Transition Work – Low rings, work from a false grip beneath the rings, to a small jump and quick transition to the top.

https://youtu.be/IbEUM6KQNzg

Cool Down