WOD 9.10.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Power Clean (5 @70%, 5@ 80%, 10@ 80%)

Metcon

5 Round KB and Burpee (Time)

5 Rounds

10 KB Swings 1.5/1.0

10 Burpees

RX + = 2 pood/ 1.5 pood
There is a 12 minute time cap (not needed), but at 12 minutes you will re-do the WOD. If you are done in 4 minutes, then you have 8 minutes of rest. If you are done in 10 minutes, you have 2 minutes of rest.

World Wide WOD – only do the WOD one time.

5 Round KB and Burpee (Time)

5 Rounds

10 KB Swings 1.5/1.0

10 Burpees

RX + = 2 pood/ 1.5 pood

Cool Down