WOD 11.6.15


CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Overhead Squat (5@70%, 5@80%, 1RM efforts)

Metcon

20 Minute AMRAP – Row, S2O, Squat, Superman (AMRAP – Reps)

20 Minute AMRAP

6 Shoulder to Overhead

12 Back Squat

18 Superman (GHD Back Extension – R+)

Row 500M/400M

Every round add 3 reps to each movement, and keep the row the same.

You only score the reps for the triplet of movements, not the row. If you finish on the row, put your Meters in Comments.

For example, round 1 is 6, 12, 18 reps, round 2 is 9, 15, and 21 reps… etc.

RX = 95/65, RX + = 115/75 and GHD Back Extensions.

Weights are designed to be moved through without waiting around.

One total score of reps.

Cool Down