WOD 12.16.15

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Shoulder Press (EMOM – 5 strict press for 5 minutes @75%1RM)

Warm-up

12 Days are Coming! (Time)

3x through – 12 Toes to Bar, 11 Dead-lift 185/135, 10 Double Unders, 9 Push-ups, 8 GHD Extensions, 7 Pull-ups, 6 Wall Balls 20/14, 5 Cleans 135/85, 4 Rope Climbs.

One barbell.

RX+ = Clean 185/135

Share the rope every other climb if someone is waiting. Fast off the GHD.

Cool Down