WOD 7/27/15

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Skill

Do whatever you want for a 12 minute window, work on a trouble area, a new skill, or a lift. Add extra performance when appropriate.

Metcon

Cheat Sheet

Rd 1 – 36

Rd 2 – 81

Rd 3 – 135

Rd 4 – 198

Rd 5 – 270

Plus reps after the row.

20 Minute AMRAP – Row, S2O, Squat, Superman (AMRAP – Reps)

20 Minute AMRAP

6 Shoulder to Overhead

12 Back Squat

18 Superman (GHD Back Extension – R+)

Row 500M/400M

Every round add 3 reps to each movement, and keep the row the same.

You only score the reps for the triplet of movements, not the row. If you finish on the row, put your Meters in Comments.

For example, round 1 is 6, 12, 18 reps, round 2 is 9, 15, and 21 reps… etc.

RX = 95/65, RX + = 115/75 and GHD Back Extensions.

Weights are designed to be moved through without waiting around.

One total score of reps.

Cool Down