WOD 11.27.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Thruster (squat clean the first one then 4 more. EMOM)

5 EMOM for 8 Minutes. 70% of 1RM.

Metcon

Masters Tour 2015 – The Couplet (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65
Rest 6 minutes then –

Masters Tour 2014 WOD #3 (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Double Unders (1:1 singles but DU is RX)

20 Wall Balls (20#/14#)

10 Snatches (75#/45#)

Cool Down