WOD 5.20.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (5-10-20 )

Find a heavy 5 then 90% of that for 10, and 90% of that for 20. These are TOUCH N GO, no RE-GRIPPING!

Metcon

20 Minute AMRAP – Overhead Squat, Power Cleam, Box (AMRAP – Reps)

3 Overhead Squat

9 Power Clean

15 Box Jumps/Steps – 24/20

Row 500M/400M

Every round add 3 reps to each movement, and keep the row the same.

You only score the reps for the triplet of movements, not the row. If you finish on the row, put your Meters in Comments.

For example, round 1 is 3, 9, 15 reps, round 2 is 6, 12, and 18 reps… etc.

RX = 95/65, RX + = 115/75.

Weights are designed to be moved through without waiting around.

One total rep count for score.

Cool Down