WOD 12.8.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (Death by – start at 4 reps, add 1 per minute)

You will use your body weight, and start at 4 reps per minute, increase by 1 each minute. If your BW is 80% of your 1 RM or higher, start at 1 rep.

Metcon

Row – Push – KB Snatch – Pull (Time)

Row 100M, 8 Push-ups, 8 Kettlebell Snatches, 8 Pull-ups

Row 200M, 10 Push-ups, 10 KB Snatch, 10 Pull-ups

Row 300M, 12 Push, 12 KB Snatch, 12 Pull-ups

Row 400M, 14 Push, 14 KB Snatch, 14 Pull-ups

Row 500M 16 Push, 16 KB Snatch, 16 Pull-ups

RX = 35/18

RX+ = 55/35

Cool Down