WOD 9.16.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Weighted Pull-ups (5 @ 70, 5@ 80, 10 @ 80)

OR if no pull-ups – bent over rows.

Bent Over Row (5 @ 70, 5 @ 80, 10 @ 80)

Metcon

21 Thrusters and 21 Pulls (3 Rounds for time)

3 Rounds of 9-7-5 (that is one round)

Thrusters (95#/65#)

Pull-ups

Rest 3 minutes

Your total rep count will be 63 of each by the end of this sweet little honey of a WOD.

RX + = Chest to Bar

Record the splits for your overall score
you will record a time for 9 thrusters, 9 pull-ups, 7 thrusters, 7 pull-ups… 5 pull-ups TIME. Rest 3 minutes then do it again, recording three separate times. Speed, BE speed.

Cash Out

Metcon (Time)

1 Hollow Hold for max time.

Cool Down