WOD 9.7.13

CrossFit Bridgemill – CrossFit

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Warm-up

Coaches Choice

Weightlifting

Power Clean (1 X 1 – Power Clean – 8 minutes to find 1RM)

Power Clean (8 Minute AMRAP – Measure Reps at 90% of 1RM)

Metcon

E3rdMOM – 300M Row, Burpee Thruster (5 Rounds for time)

Every Third Minute for 15 Minutes

300M/250M Row

5 Burpee Thrusters

https://www.youtube.com/watch?v=Dp_0ilnWpYM

Cash Out

3x 1:00 minute Plank Holds

Cool Down

Mobilize and stretch