WOD 9.15.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Back Squat (5@ 70%, 5@ 80%, 10 @ 80%)

Metcon

The Real Rowing Mr. Joshua (Time)

3 Rounds –

400M Row

30 GHD Sit-ups

15 Dead-lifts – 250/175

RX + = 5 Rounds
The Substitute for GHD is going to be Toes to Bar. They will count as both RX or RX+.

Cool Down