WOD 3.10.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (3 X 3 – Front Squat – escalate to 1 heavy set)

Metcon

The day Before the OPEN (Time)

Run 400M

10 Wall Balls 20/14

10 KBS 55/35

10 Push-ups

rest 2 minutes

400M Row

10 Wall Balls

10 Box Jumps 30/24

10 Pull-ups

rest 2 minutes

400M Run

20 Wall Balls

20 KBS

20 Box Jumps

20 Push-ups

20 Pull-ups

Cool Down