WOD 4.7.16


CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Bar Muscle-ups (8 minutes of practice)

https://youtu.be/Fpk1a_PxEw4

Metcon

Back Squat, GHD, Run (Time)

21 Back Squat 135/95

400M Run

42 Back Squat

400M Run

21 GHD Sit-up

400M Run

42 GHD Sit-up

400M Run

RX + = 185/135
GHD is RX, but Toes to Bar can be done as an RX sub.

Weightlifting

Deadlift (1 RM in 6 Minutes following the WOD)

The six minute clock starts the moment you run into the gym off the last run. Drop the back squat barbell, and begin building a DL.

Cool Down