WOD 4.19.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (1 RM in 10 Minutes)

Metcon

3 Minutes Off and On (4 Rounds for reps)

3 Minute AMRAPs followed by 3 minute rest periods

First – 6 Power Cleans 115/75, 6 Push-ups, 6 Pull-ups

Second – 3 Power Cleans, 6 Push-ups, 6 Pull-ups, 6 Shoulder to Overhead

Third – 3 PC, 3 Push Up, 6 Pull up, 6 S2O, 6 Toes to Bar

Fourth – 3 PC, 3PU, 3 PU, 6 S2O, 6 Toes to Bar, 6 Dead Lift

Pay attention to the pattern, don’t get messed up, four rounds of reps.

Cool Down