WOD 9.3.16


CrossFit Bridgemill – CrossFit

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Warm-up

The Good The Bad and The Ugly – Partner (AMRAP – Reps)

Partner Up:

Change back and forth as desired, one working at a time,

THE GOOD – 10 Minute AMRAP

10 Push-ups

10 Squats

10 Sit-ups

10 Box Jumps/Steps 24/20

10 Wall Balls 20/14

Rest 2 minutes

THE BAD – 7 Minute AMRAP

Burpees

Rest 2 minutes

THE UGLY – 10 Minute AMRAP

10 Snatch 75/45

10 Shoulder to Overhead 75/45

10 Hang Power Clean 75/45

10 Front Squat 75/45

10 Dead-lift 75/45