WOD 12.29.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Metcon (AMRAP – Reps)

4 Minute AMRAP of Dead-lift at 80%

Recommend you lift with a 10-20 second cycle per lift. Be cautious.

Metcon

2015 Masters Tour – Triplet AMRAP (AMRAP – Reps)

8 Minute Clock

50 Wall Balls (20/14)

30 Snatches (see below)

Pull-ups for Reps, or Squats holding the wall ball for reps if no pull-ups

RX + = 95/65 and Chest To Bar

RX = 75/45 and Pull-ups

Scaling does squats with wall ball

AMRAP – Reps

Score will be total reps completed. (i.e. 80 + number of pull ups for RX or squats for scaled)

Cash Out

Cash Out Push-Ups (Time)

30 Hand Release Push-ups for time

Cool Down