WOD 4.21.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (1 RM in 10 Minutes)

This is the last 1RM we are going for right now. We will be using the Bench, Dead-lift, Press and Back Squat 1RM’s in our next seven weeks of programming.

Metcon

Run, Lunge, KB Burpee (Time)

400M Run

20 Walking Lunge Steps

30 KB Swings 55/35 RX+ = 2pood/1.5 pood

40 Burpees

30 KB Swings

20 Walking Lunge Steps

400M Run

Cash Out

Cashout Pushups (No Measure)

Finish the WOD with 50 pushups, once time has expired.

Cool Down