WOD 2.10.16


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Work on front lever skills if you have l-holds down. Otherwise L Holds

Front Lever (Every 30 seconds for 4 minutes – max hold)

Record WORST time and best time goes in notes

L Hold (Every 30 seconds for 4 minutes – max hold)

hanging from pull-up bar, max L hold

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down