WOD 08/31/15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (5,5,3,3,1 – record heaviest completed set)

No pull-ups? Banded Lat Pull-downs 2 X 10, then 2 x 3 negative holds as long as you can hold with chin up grip, then 2 X 1 double overhand grip negative holds.

Metcon

Double AMRAP (2 Rounds for reps)

8 Minute AMRAP – 3,6,9,12…

pull-ups

box jump overs (4 men/3 women “plate stack” or the box)

GHD Sit-ups

– 4 minute rest –

8 minute AMRAP of 6,12,18,24

Calorie Row

Deadlift 185/135

GHD Extensions

(RX+ = Chest to Bar, 24/20 box, 225/155 dead-lift)

Record reps for both rounds separately.

Cool Down

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