WOD 12.30.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Squat Clean (20 seconds of work for EMOM 5 minutes)

Metcon

4 Rounds Row and Barbell and Gymnast (4 Rounds for reps)

4 Rounds – 3 Minute Clock

Row 500M then AMRAP:

Rd 1 = Hang Power Clean 135/95

3 minute rest

Rd 2 = Box Jumps/Steps 24/20

3 minute rest

Rd 3 = Shoulder 2 Overhead

3 minute rest

Rd 4 = Air Squats

Each Round is recorded separately

Cool Down