WOD 11.16.15

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

L Hold (3 X max time (seconds) – record the best)

hanging from pull-up bar, max L hold

Metcon

Row, TGU and Pull (Time)

3 Rounds –

Row 500M/400M

10 Turkish Get Ups 35#/20#

20 Pull-ups

RX + = 53#/35#

Cash Out

20 KB Snatch Cash out (Time)

20 KB Snatches per arm (40 total)

53#/35# = RX

These will touch the ground between every rep.

Cool Down