WOD 10.16.15


CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Overhead Squat (5 @ 70%, 5 @ 80%, 10 @ 80%)

Most of you do not have an OHS max, if you have performed in a WOD, use a weight that is fitting to test you at the 70% level. Then decide to go up or stay put.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rest Approximately 7 minutes. Approximately because the entire class will start WOD 2 together.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
These are power cleans, or squat if needed.

Cool Down