WOD 6.15.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Bench Press (1 RM if you can do it on the boxes)

If a heavy rep is not comfortable on the boxes, record the push-up below.

Weighted Dips (1 RM weighted push up, just up from the floor.)

Record if Ring or boxes together

Metcon

Run Cindy Shoulders and cleans (Time)

Run – 1 mile

rest three minutes

5 rounds of cindy

rest 3 minutes

30 Shoulder to overhead 95/65, 115/85

rest 3 minutes

30 Hang power Clean

TIME

Cool Down