11.5.2016

CrossFit Silos – CrossFit

Warm-up

Tabata Sprints OUTSIDE: 20 sec on / 10 sec off

Coaches will set up cones 20 meters apart and athletes will sprint back and forth for 8 rounds of above. This is a full sprint. That means run fast.

Partner WOD: Don’t Break (AMRAP – Rounds and Reps)

Teams of 2- 1 person works at a time

20 minute AMRAP of:

4 Unbroken Hang Power Cleans 135/95#

4 Unbroken Front Squats 135/95#

4 Unbroken Shoulder-to-overhead 135/95#

*4 Burpee team penalty for dropping a barbell.

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