WOD 7.22.15

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

Push Jerk (8 Minutes of 6 Reps)

6 Push Jerks EMOM

Metcon

5 Rounds Barbell Lunge and Situps (Time)

5 Rounds for time –

10 95#/65# Barbell Walking Lunge

15 Sit-ups

RX + = overhead carry of the barbell

Cash Out

30 Hang Power Cleans (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down