WOD 10.17.16

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Split the class into two (over four people). Work on Side Planks – https://youtu.be/NXr4Fw8q60o

The other half will work on rope climbs, legless, L, whatever is the next step in your progression to mastery. Try to go up, down, up and down without touching ground or losing control.

Metcon

Split Jerks and Pistols (Time)

6 Rounds :

4 Split Jerks left leg (115/75)

4 Pistols Left Leg

12 Push-ups

4 Split Jerks Right Leg

4 Pistols Right Leg

– Use scaling that allows for development of these skills.

Cool Down