WOD 6.16.15

CrossFit Bridgemill – CrossFit

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Warm-up

Garage Games World HIP OPENER (No Measure)

2 Rounds:

10 Squat Jumps

10 Kettlebell Swings

10 Hip stretches, one leg on a box, open it and lay forward

10 Med Ball Cleans

10 Broad Jumps

10 Spiderman Stretch

Weightlifting

Bench Press (Bench Press 3, Warmup, 80% x 3, 85% x 3, 90% X 3)

Metcon

Helena (Time)

3 Rounds

21 KBS (1.5/1.0 pood)

12 Pull-ups

100 Double Unders

Cash Out

Cash Out GHD Sits (Time)

30 GHD Sit-ups for time
Take turns, do at least 10, don’t skip this.

Cool Down