WOD 1.12.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Hang Squat Clean and Jerk (This is a 3 squat clean and 1 Jerk complex.)

From the hang, quick pull and squat clean. Stand it up and jerk.
2 – EMOM – 5 Minutes

Be prepared to add weight if needed.

Metcon

20 Minute AMRAP – Row, overhead, Squatt, Extend (AMRAP – Reps)

20 Minute AMRAP:

3 Shoulder to Overhead

9 Back Squat

15 GHD Back Extension

Row 500M/400M

Every round add 3 reps to each movement, and keep the row the same.

You only score the reps for the triplet of movements, not the row. If you finish on the row, put your Meters in Comments.

For example, round 1 is 3, 9, 15 reps, round 2 is 6, 12, and 18 reps… etc.

RX = 95/65, RX + = 115/75.

Weights are designed to be moved through without waiting around.

One total rep count for score.

Cool Down

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