WOD 09.21.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (add 10#/5# to last number and go for max reps)

Metcon

Shoulder Running (Time)

3 Rounds For Time:

400M Run

30 Shoulder to Overhead 115/75

(From Rack)

R+ = 155/115
R+ = you should cap yourself at 25 minutes.

Cool Down

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