WOD 8.19.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Push Jerk (3 EMOM 4 Minutes)

Metcon

3 Minute AMRAP X 3 (3 Rounds for reps)

3 Minutes of 10 Push-ups, 5 Ring Dips, 10 Sit-ups, 5 Toes to Bar

Rest 4 Minutes

3 Minutes of 10 Shoulder to Overhead 95/65, 5 Presses, 10 Hang Power Cleans, 5 Hang Snatches R+ = 115/75

Rest 4 Minutes

3 Minutes of Wall Balls for reps

Record reps for each component, add to notes for ease in reviewing.

Cash Out

Cash Out GHD Back(Hip) Extensions (Time)

30 Hip Extensions for time

Cool Down