WOD 6/30/15

CrossFit Bridgemill – CrossFit

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Warm-up

BridgeMill Warm-Up #7 (No Measure)

400m Row

High knees

Quad Holds

Fanny Whackers

Walking Quad Stretch

Walking Lunges

3 Rounds of

10 Jumping Squats

10 Mountain Climbers

10 Situps

Weightlifting

Squat Clean (4 X 5 – escalate each round, record heaviest)

Metcon

Biloxi Blues AMRAP (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Jerks (155/115 – must take from the ground)

50′ Overhead Walking Lunge (45#/25#)

12 Pistols (sub 24 air squats)

Cash Out

Cash Out Burpee Pull-ups (Time)

25 Burpee Pull-ups

You can use the jump for momentum

RX+ = chest to bar

Cool Down