WOD 10.20.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (5@70%, 5@80%, 10%85%)

Metcon

Rounds of Run, Double, BS and Jump (Time)

4 Rds –

400M Run

30 Double Unders

20 Back Squat (95/65)

10 Box Jumps/Steps 24/20

RX + = 6 Rounds and 135/95, jumps only

Cool Down

Please FOAM roll and Quad Stretch