WOD 12.15.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (75%1RM – 6 Min EMOM, 20 secs of Max Reps)

Record the lowest number that you get in any one round. If you get 15 in rd 1 and 6 in round 6, then you score the 6.

Metcon

Row Clean and Jerk (Time)

Row 100M

Rest 1 minute

Row 200M

Rest 2 minutes

Row 300M

Rest 3 minutes

Row 400M

Rest 4 minutes

Row 500M

Record the time at completion and enter it.

Rest 5 minutes

Then Perform an AMRAP of Clean and Jerks (use the RX’d weight if you can, even if you can only get one) for 2 minutes

RX = 115/75

RX+ = 135/95

Record your reps in notes, as well as in the custom wod score below.

RX+ will count in that score only.

Metcon (AMRAP – Reps)

Clean and Jerk AMRAP – 2 minutes

R = 115/75

RX+ = 135/95

Cool Down