WOD 4.25.16

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Kipping swing – T2B vs Pull-ups. Lift the legs towards the bar while pushing chest away, vs. lift legs while pushing away the bar, then aggressively kick the feet out at the pull towards the bar.

Toes-To-Bar (4 sets of good attempts up to 10.)

Metcon

Rowing and Wall Balls AMRAP (AMRAP – Reps)

20 Minute AMRAP –

Row 400M, then Wall ball for max reps. Max reps means the moment the wall ball stops in its movement pattern, you have maxed out. This is a catch squat and explode and release movement, no pause.

20#-14# ball

Every time you stop wall balls, you need to row.

Score is ONLY the Wall Ball Cumulative reps. Post how many rounds completed to notes. Hurry or take your time on the row, your call.

Cool Down