WOD 7.29.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Jerk (5 EMOM 5 – Push Jerk or S2O)

Metcon

8 Minute Clock times two (2 Rounds for reps)

Against an 8 Minute Clock

Run 800M then do 10 box dips and 10 sit-ups for reps (box dips are between two boxes knees up)

RX+ = 10 Ring Dips and 10 GHD Sits (or toes to bar)

Rest 5 minutes.

Against an 8 minute clock, row 1000M then perform 5 pull-ups and 5 toes to bar for reps.

Cool Down