WOD 11.11.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

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

Metcon

Good Ol Cindy 2k (Time)

This WOD is a Do it as you like WOD.

Total amount of work to be done:

2k Row

40 Pull-ups

80 Push-ups

120 Air Squats

You can partition the Pull-ups/Push-ups/Air Squats

But NOT the row.

At some point, you need to do a 2k row. Be sure to plan accordingly in larger classes.

One example is 4 Rounds of Cindy – 2k Row – 4 Rounds of Cindy

Or – 2k Row, 120 Squats, 8 rounds of 5/10 pull-ups/push-ups

Possibilities are endless.

Cool Down