WOD 9.303.16

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Snatch (4 EMOM 5 Minutes – keep the technique)

Metcon

Thrusters Ropes and Ropes (AMRAP – Rounds and Reps)

12 Minute AMRAP –

9 Thrusters (95/65)

1 Rope Climb (sub 10 pull-ups – not RX)

30 Ddouble Unders

Cash Out

50 Burpee for Time Cash Out (Time)

50 Burpees For Time, target:

90 Seconds = Elite

2 minutes = Advanced

3 minutes = Intermediate

4 minutes + = beginner

Cool Down