WOD 10.30.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

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

Metcon

Stan not Fran (Time)

21-15-9

Shoulder to Overhead

Back Rack stationary lunges 115/75

Cash Out

30 Hang Power Cleans (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down