WOD 10.18.16


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
This is one of those, “If I ever get to it” WOD’s. Just find the right numbers that won’t hurt yourself, then go for it. MU = 8 C2B and 8 Ring Dips as the best sub. Push for a short time domain… 5 minutes.

Cash Out

800m Run (Time)

Max Effort 800m Run
This is actually a paced run, try to start at a pace that you keep throughout.

Cool Down