WOD 9.8.15

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Front Squat (5 @ 70%, 5 @ 80%, 10 @ 80%)

Metcon

Rowing and Wall Balls AMRAP (AMRAP – Reps)

20 Minute AMRAP –

Row 400M, then Wall ball for max reps. Max reps means the moment the wall ball stops in its movement pattern, you have maxed out. This is a catch squat and explode and release movement, no pause.

20#-14# ball

Every time you stop wall balls, you need to row.

Score is ONLY the Wall Ball Cumulative reps. Post how many rounds completed to notes. Hurry or take your time on the row, your call.

Cool Down