WOD 8.20.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (3EMOM4 Minutes)

Metcon

21-15-9 Complex WW Wod Global 2015 (Time)

8 Dead Lifts, 7 Hang Power Cleans, 6 Front Squats

8 Hand Release Push-ups, 7 Pull-ups, 6 Pistols

6 Dead Lifts, 5 Hang Power Cleans, 4 Front Squats

6 Hand Release Push-ups, 5 Pull-ups, 4 Pistols

4 Dead-lifts, 3 Hang Power Cleans, 2 Front Squats

4 Hand Release Push-ups, 3 Pull-ups, 2 Pistols

RX – 135/95

RX+ – 155/115

Cash Out

Cash Out Burpees Over Bar (Time)

3 Rounds

10 burpees over bar

30 second rest

One total time

Cool Down