WOD 3.29.16

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Metcon (AMRAP – Reps)

Front Lever/Pull-up EMOM

8 Minutes

On the first 30 seconds of every minute you will perform a front lever (or L hold) for ALAP (as long as possible)

Every second 30 seconds you will perform 5 pull-ups or chest to bar for RX+ AFAP (as fast as possible)

Record your seconds of lever or L hold plus your 40 pull-ups.

RX = pull-ups and either L or Lever. RX + = chest to bar, and lever

Metcon

Atomic Escalation (Time)

3-6-9-12-15-18-21

Atomic Sit-ups and Overhead Walking Lunge Steps,

45#/25#

https://youtu.be/CK2dC7c4aCw
Save your butt, use an abmat.

Cool Down