WOD 1.19.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (Work up to 1RM in15 minutes)

Metcon

Deads and Rings (Time)

21-15-9

275#/185# DL

Strict Ring Dips (no kip)

If substituting box dips or push-ups, do 31-22-13 reps.

Cash Out

Cash Out Burpees over Bar (Time)

3 Rounds

10 Burpees over bar

30 secnd rest

record one total time at the end of the 30th burpee

Cool Down

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