WOD 5.28.15

CrossFit Bridgemill – CrossFit

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Warm-up

BridgeMill Warm-Up #2 (No Measure)

400m Row or Run

High Knees

Spiderman

Bear Crawl

2 Rounds – 5 burpees, 10 pushups, 15 mountain climbers

Weightlifting

Weighted Push-ups (Warmup, 75% x 5, 85% x 3, 95% X 1)

Stack weight on back

Metcon

Each METCON has a 5 minute CAP. 27 Minutes total time MAX. Plan accordingly.

Masters Tour 2015 – The Couplet (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65
REST 4 MINUTES

Masters Tour 2015 – The Couplet (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65
REST 8 MINUTES

Masters Tour 2015 – The Couplet (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65

Cool Down