WOD 10.24.16

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

COMPLEXION (AMRAP – Rounds and Reps)

The Body-weight/Barbell Complex Workout. The BEAR is

back.

Load a barbell to 70% of your shoulder to overhead 1RM (PP, Jerk).

14 Minute AMRAP –

1/1, 2/2; 3/3… Keep track!!

Each Bodyweight Complex is worth 10 reps, each Bear is worth 5 reps.

Bodyweight is what you start with –

2 Sit-ups (don’t stand up but roll over), 2 Burpees, 2 Push-ups, 2 Supermen, 2 Burpees

Do that 1 time for the “”1″”, 2 times for the “”2″”, etc.

BEAR – Power Clean, Front Squat, Press to overhead, return to back and back squat, press to overhead and done from front rack position. If you are doing multiples, you will go straight to the power clean from front rack position.

Score each round of 1 BW and BB complex is 1 round. Otherwise add all partial reps.

Cash Out

Cash Out GHD Sits (Time)

30 GHD Sit-ups for time

Cool Down