WOD 6.17.15


CrossFit Bridgemill – CrossFit

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Warm-up

First Class member in, gets to pick the warm-up (signed off on by coach).

Weightlifting

Deadlift (Dead-lift 3, Warmup, 80% x 3, 85% x 3, 90% X 3)

remember to keep adding the 10# to the 1RM for caclulation.

Metcon

Cleans, Run and KB Snatch (Time)

4 Rounds for time

5 Cleans (165/115 RX + 205/155)

200M Sprint

20 KB Snatches (10 per arm, alternate however desired) (35/20# RX+ 55/35)

Rest 2 minutes

Record ONE total time

Cool Down