WOD 6.18.15

CrossFit Bridgemill – CrossFit

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Warm-up

The CLEAN Warm-up (No Measure)

Set up a PVC, an empty barbell, and a wall ball

3 Times Through

10 Squat Jumps

10 PVC Power Cleans

10 Wall Ball Squat Clean

10 Barbell Clean Pulls (to triple extension, hold arms straight, shoulders shrugged, on balls of the feet, hold 2 seconds)

Weightlifting

Shoulder Press (Shoulder Press 3, Warmup, 80% X 3, 85% X 3,90%x3 )

Metcon

2k Row, Snatch Wall Ball (Time)

2k Row, 6 minutes to reach a max snatch, or clean and jerk (Snatch is first choice), then 75 Wall Balls (20#/14#)

cutoff at 25 minutes

Cautious on the snatch, you will be fatigued. Record the snatch in notes and in weightlifting.

Snatch (6 minutes to a 1RM)

Cash Out

L-Sit (2 attempts at max hold, rings or parallettes)

Cool Down