WOD 5.21.15

CrossFit Bridgemill – CrossFit

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Warm-up

Coaches Choice

Weightlifting

Weighted Push-ups (Heavy – 3 X 5, Weight on back.)

Stack weight on back

Metcon

Murph Ready (Time)

Run 800M

perform 4 rounds of Cindy (5 pull-up, 10 Push-ups, 15 Squats)

run 800 M

perform 20 Back Squats at 50% of 1RM Run 400M

perform 30 GHD Sit-ups

Run 400M

perform 2 rounds of 15 Pull-ps, 30 Push-ups and 45 Squats

For time

Cool Down