WOD 4.4.16

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Gymnastics

Back Lever (1 X max effort after 7 minutes to practice)

Back lever holds – https://youtu.be/HXaG8mJmSnU

Metcon

Run Barbell Run (Time)

Barbell Movements with 115/75, RX+ = 135/95

Run 200M

5 Clean and Jerks

Run 400M

10 Hang Power Cleans

Run 200M

5 Shoulder to Overhead

Run 400M

15 Sumo Dead-lift High Pulls

Run 200M

5 Snatches

Run 400M

20 Dead-lifts

Cool Down