WOD 10.28.16


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Burpee Broad Jump (KB Snatch) (AMRAP – Rounds and Reps)

18 Minute AMRAP

12 toes to Bar

24′ burpee broad jump (6 sets of mats short side)

12 Wall Ball Squat Cleans (20# for everyone)

24′ burpee broad jump

12 KB Snatch (left arm – 35/18 R+ 53/35)

24′ Burpee Broad Jump

12 KB Snatch right arm

24′ Burpee Broad Jump

Count the burpee broad jump as 2 reps (12′ = 1 rep) for last round.

Cash Out

Death by Pull-ups (AMRAP – Rounds and Reps)

Complete 1 pull-up the first minute, two the second and keep adding one each minute until you can no longer do the required pull-ups per minute.

Score rounds and reps – I got 12 pull-ups in the 12th minute but only ten in the 13th = 12 rounds and 10 reps

Cool Down