WOD 10.2.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Weighted Pull-ups (5@70, 5@80, 10@85)

Bent over rows for non – pull-ups, same rep scheme.

Bent Over Row (5@70, 5@80, 10@85)

Metcon

10 Min AMRAP – Pulls, PP, Air Squats (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Strict pull-ups (no kip for RX)

10 Push Press (115#/75#)

15 Air Squats (must go full depth and fully open for RX)

Cash Out

Cash Out Hollow Rocks (Time)

50 Hollow Rocks for time

Cool Down