WOD 5.31.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Press (3 X 6 – escalate to heavy set)

Metcon

20 Minute AMRAP – Row, S20, Sit, Extend (AMRAP – Reps)

“20 Minute AMRAP

3 Shoulder to Overhead 95/65

9 Good Mornings

15 Sit-ups

Row 500/400M

Every Round add 3 reps to each movement, but Row Stays the same. Only score the triplet, but put partial meters in notes for final round.

RX+ = 115/75, GHD Extensions, GHD Sit-ups OR Toes to Bar”
Cheat Sheet –

3+9+15 = 27

6+12+18 = 36 = 63

9 + 15 + 21 = 45 = 108

12 + 18 + 24 = 54 = 162

15 + 21 + 27 = 63 = 225

Cool Down