WOD 10/14/2015


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Broad Jump – 2 feet to 2 feet (each rep is a FOOT.)

Straight Bar Hang (Each rep is a SECOND – 60 per minute!!)

Straight arms, hang for time

Metcon

Basic Chipper (Time)

50 Double Unders

40 Wall Balls 20/14

30 KBS – 1.5/1.0

20 Toes to Bar

10 Walking Lunges Each Leg

RX + = 100 Double Unders, 2.0/1.5 pood, Carry the KB for the lunges in Goblet position.

Cash Out

Cash Out Max KB Swings (AMRAP – Reps)

1 set of max KB Swings

1.5/1.0 pood

RX+ = 2.0/1.5 pood

Cool Down