WOD 9.28.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Weighted Pull-ups (5RM – if you don’t have pull-ups, Bent over rows)

Bent Over Row (3 X 5 – increase each set)

Metcon

7 Min – BJ, T2B, DL (AMRAP – Rounds and Reps)

7min AMRAP

12 Box jumps 24/20

10 Toes to bar

8 Deadlifts 115/75

Cash Out

2 Minute Cash Out Handstand Push-ups (AMRAP – Reps)

2 minute AMRAP of HSPU

Cool Down