WOD 8.31.15

CrossFit Bridgemill – CrossFit

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Warm-up

BridgeMill Warm-Up #2 (No Measure)

400m Row or Run

High Knees

Spiderman

Bear Crawl

2 Rounds – 5 burpees, 10 pushups, 15 mountain climbers

Weightlifting

Weighted Pull-ups (5,5,3,3,1 – record heaviest completed)

Metcon

Double AMRAP (2 Rounds for reps)

8 Minute AMRAP – 3,6,9,12…

pull-ups

box jump overs (4 men/3 women “”plate stack”” or the box)

GHD Sit-ups

– 4 minute rest –

8 minute AMRAP of 6,12,18,24

Calorie Row

Deadlift 185/135

GHD Extensions

(RX+ = Chest to Bar, 24/20 box, 225/155 dead-lift)

Cool Down