WOD 1.4.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (tabata your bodyweight if you can.)

You cannot put the bar down in the tabata, or you stop at that point. 8 rounds, 20 seconds on, 10 seconds off, use between 50-100% of your bodyweight on the barbell. Shoot for the same reps each time, record the lowest of any set.

Metcon

4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups
4 Minute AMRAP, then rest 4 minutes.

Doubles and V’s (Time)

100 Double Unders

15 V-Ups

50 Double Unders

30 V-Ups

25 Double Unders

45 V-Ups

Cool Down

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