WOD 5.23.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Rack Pull (DL) (3 x 5 increasing load)

Pull from 3 inches below knees

Metcon

20 Minute of AMRAP Fun (4 Rounds for reps)

20 Minute AMRAP –

for the first 5 minutes perform reps of Cindy – (5 pull-ups, 10 push-ups, 15 squats)

for the next 5 minutes perform a Dead-Lift AMRAP at 70% of 1RM (watch your back),

for the next 5 minutes – Wall Ball AMRAP 20#/14#,

for the last 5 minutes Row for Calories

Each segment is scored independently.

Cool Down