WOD 6.24.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Press (4 X 2 – escalate each set or make up front squat)

Metcon

Firebreather Rewind – 2011 CrossFit Obstacle (Time)

Carrying a 45# plate, run a 400M run, enter the gym and crawl on your belly with your butt LOW pushing the plate with you across 40′.

21 box jump overs (plate on tthe ground) 24/20

run 400M with plate

When you enter the gym, 40′ plate crawl

21 toes to bar

Accumulate 1 minute of chin over bar holds

400M plate run, 40′ plate push, and 15 chest to bar pull-ups

Cool Down