WOD 10.27.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (5@70%, 5@80%, 10%85%)

If you got ten before, go up 10# for women and 20# for men

Metcon

Pseudo Flight Simulator (Time)

10 Double Unders 5 Burpees

20 DU 10burp

30 DU 15 burp

40 DU 20 burp

50 DU 25 burp

40 DU 20 burp

30 DU 15 burp

20 DU 10 burp

10 DU 5 burp

– cutoff at 20 minutes, you must re-start any set of jump ropes that you don’t go straight through without tripping.

2 to 1 singles.
Caution your calves, stretch before during and after the WOD. Change to single unders if tripping up is causing too much volume.

Cool Down