WOD 10.26.16

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

10 Minutes of ROM WOD, Yoga, efforts to work out the soreness from yesterday.

Metcon

Strict Pulls, DL and Box (AMRAP – Rounds and Reps)

11 Minute AMRAP –

7 Strict Pull-ups

5 Dead-lifts 255/155

9 Box Jumps 24/20

Choose DL Sub no more than 70% of 1RM (300/220 Max or less)

Sub difficult Supine pull-ups for strict pull-ups. Barbell across rig, set low.

Cash Out

Cash Out Burpees Over Bar (Time)

3 Rounds

10 burpees over bar

30 second rest

One total time

Cool Down