WOD 8.22.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (1 RM in 10 Minutes)

Metcon

Recovery! (Time)

Run 800M, Row 200M, Run 600M, Row 200M, Run 400M, Row 200M Then :

4 rounds

10 wall balls 20/14

10 push-ups

Cash Out

Cash Out Sandbag Cleans (AMRAP – Reps)

30 Seconds

Max Cleans, both ends touch the ground, and at top the whole bag is over one shoulder.

Cool Down