WOD 6.25.15

CrossFit Bridgemill – CrossFit

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Warm-up

CFBM 2015 – 1 (No Measure)

Row 200M

2 Minutes Jump Rope

Spiderman, slow and deliberate, stretching each hip as much as possible for 10 seconds before moving on.

10 Burpees

10 Ring Rows

5 Front Lever Attempts

Frankenstein

Butt Kickers

Weightlifting

If you don’t want to wait to share the bench, add extra performance and do weighted push-ups.

Bench Press (Bench Press 3, Warmup, 75% x 5, 85% x 3, 95% X 1)

Weighted Push-ups (1 X 5, 1 X 3, 1 X 1)

Stack weight on back

Metcon

5000# Overhead Anyhow with ROW (Time)

5000#/3500# Overhead Anyhow

Set one bar weight, no changing. You can snatch or clean and jerk interchangeably.

Every even minute, on the minute (including the start of the WOD) – ROW 200/150M

Record time, and total distance rowed in notes.

RX + = 7,000/5,000

Cash Out

1 Minute Sit-ups (AMRAP – Reps)

1 Minute AMRAP of Sit-ups

Touch behind the head to the ground, and then be sure the shoulder breaks the plane of the hips going forward to count the rep.

Cool Down