WOD 9.16.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (Use 70% of BS 20 RM and go for max reps)

Warm up then go for the weight that you set for Max Reps

Metcon

Jackie’s Sister Julie (Time)

Jackie’s Sister Julie – 500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups : 45#/35#

75#/55# RX+

Cool Down