WOD 10.17.15

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

I AM Crossfit South Miami Warmup (No Measure)

3 rounds

100M run

20M high knees

10 KB Cleans with the Right Hand

20 Shoulder Taps (Plank position)

10 KB Cleans with the Left Hand

20M high knees

Metcon

Partner Barbell for Runs (AMRAP – Rounds and Reps)

Partner A and Partner B:

24 Minutes –

Partner A starts on an AMRAP of 5 SDLHP, 5 Shoulder to Overhead and 5 burpees over bar – 85#, 55#

Partner B will begin Running Back and forth between the 200M turnaround. As soon as partner A completes 2 rounds, the partners switch, timing the run is critical bc you only switch at the end of a 200M. Athletes cannot do more than 2 rounds of barbell at a time. So cheer your runners on to sprint back.

Scoring –

Final Score will be total Rounds and Reps.

Count each 200M as a round, Count each 5,5,5 on the barbell as a round.

Count 100M as one rep at the end.

BONUS – at the end of the WOD, if the runs are 25% more than the barbell rounds, then you get to add 2 FREE rounds, post it in notes.

Do math right please.