WOD 10.7.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Squat Clean (3 EMOM 5 Minutes – heavy)

Metcon

DT Sprint (AMRAP – Rounds and Reps)

5 Rounds

3 Minutes of Work and 2 Minutes of Rest

12 Dead-lift

9 Hang Power Cleans

6 Shoulder to Overhead

RX 135/95

RX+ 155/105 (this is the real DT weight)

Keep track of every round, always pick up where you left off.

Cool Down