WOD 9.7.16


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Shoulder Press (10RM – like back squat, but consider at 5)

Metcon

WWW 2013 Global Aftermath Chipper (Time)

15 Cleans 135/75; RX+ = 155#/95#

30 toes to bar

30 box jumps/steps 24/20

15/10 Pull-ups – RX+ = Chest to bar Pull-ups

30 double unders

15 thrusters 2 35/25# KB’s or RX+ = 2-53#-55#KB/2-35#KB

30 burpees to a plate

15 overhead stationary lunge steps, 45#/25# plate.