WOD 11.25.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Squat Clean (1 X 1 )

Metcon

You have two metcons. One is a slow relaxer, the other is fast sprint. Pick which one you want to do first, then rest as much as you want, then go after the other. Tomorrow is Turkeys Gone Bad… focus on being prepared to enjoy that one.

2k Row (Time)

Max Effort 2k Row
Do this as a sub max effort. Take 10-20 seconds off of your usual WOD pace and concentrate on good form, explosive pulls, slow your cadence down so that you focus on the power of the pull. Drop the damper down to 5 or less.

5 Round KB and Burpee (Time)

5 Rounds

10 KB Swings 1.5/1.0

10 Burpees

RX + = 2 pood/ 1.5 pood

Cool Down