WOD 1.28.16

CrossFit Silos – CrossFit

Warm-up

mobility or Squat Clean make up

(No Measure)

15 Minute Mobility. Work out the Shoulders, and lats, stretch and lacrosse ball.

Banded stretches are good.

Calf Stretch.

Squat Clean (1 RM in 12 minutes)

Metcon

15.5 Prep (3 Rounds for reps)

3 minute AMRAP

6 – 95#/65# Thruster

6 – Bar facing burpees

3 minute rest

3 minute AMRAP

6 – 95#/65# Sumo Dead-lift High Pull

6 – Box Jumps or steps 24/20

3 minute rest

3 minute AMRAP

6 – Ring Dips

6 – Pull-ups

Scored as three scores

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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