WOD 11.4.15

CrossFit Bridgemill – CrossFit

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Warm-up

The Crossfit Warm-Up

3 rounds

samson stretch 15-30 sec each side

10 OH squats with pvc

10 situps

10 good mornings with pvc

10 pull-ups

10 ring dips

Skill

Work on a goat, or skill. You can also do the strength from Monday or Tuesday if missed. Do not DL (todays WOD) or OHS/Thruster.

Metcon

Burpee Double Overs/DL (AMRAP – Reps)

12 Minute AMRAP

3,6,9,12,15,18…

DL – 185/135

Burpee Double Bar Overs :

Burpee on one side of the bar then jump across and back over, burpee again on the same side of the bar. Each rep has one burpee and two jump overs from two feet to two feet.

Cash Out

Cash Out Hollow Rocks (Time)

50 Hollow Rocks for time

Cool Down