WOD 7.6.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Clean Pull (3 X 4 – methodical but aggressive – watch video)

Video is available from wodify app. Technique section, clean pull.

Metcon

Push Up Winner (Time)

Push-up Winner – 2 Minutes to accumulate as many push-ups as possible

Rest 1 minute

Whatever number shy of 100 you are, is the number of squats you must do for time starting at 1 minute after push-ups. (if all 100 push-ups are done, you simply rest two minutes from the push-ups to begin your wall balls)

Rest 1 minute (Start at exactly one minute from your squat finish time)

50 wall balls for time 20/14

Rest 1 minute

50 Toes to bar for time

This is your time for the WOD

Cash Out

Cash Out Push-Ups (Time)

30 Hand Release Push-ups for time

Cool Down