WOD 6.9.15

CrossFit Bridgemill – CrossFit

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Warm-up

Bridgemill Warm-Up #1 (No Measure)

2 Minute – Row, Run, Rope

Frankensteins

Fanny Whackers

Spiderman

2 Rounds – 10 Squats, 10 Kettlebell Swings, 10 Sit-ups

Weightlifting

Back Squat (Back Squat – Warmup, 75% x 5, 80% x 5, 85% x 5)

Clean Pull (Clean Pull – Light 2 X 10 with pause at the top)

Use a light load so you can pause momentarily at the top with heels up, shoulders shrugged and elbows high.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down