WOD 9.22.16

CrossFit Bridgemill – CrossFit

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Warm-up

Take 5 minutes to warm up, use time in the handstand walks to stretch out.

Gymnastics

Handstand Walk (10 Minutes on this skill)

Metcon

Chipper 80 Down New (Time)

80 Double Unders

70 Sit-ups

60 KBS 55/3

50 Wall Balls 20/14

40 Box Jumps/steps 24/20

30 Pull-ups

20 – 1 Hand KB Overhand Walking Lunge Steps (Same KB)

10 Bar Muscle-ups

(sub (not RX) 1 chest to bar and 1 ring dip per MU)

15 Minute Time CAP

Cash Out

Cindy Help Test – 10 Minutes (AMRAP – Reps)

3 Rounds:

1 Minute MAX Push-ups

1 Minute MAX Squats

2 Minute Rest

Record the total reps and the splits in notes.

Cool Down