WOD 1.5.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Weightlifting

Push Jerk (Tabata – 60-70% of BODY WEIGHT)

record your worst set of the 8. You CAN re-rack this barbell.

18 Minutes PC,HS,T2B (AMRAP – Rounds and Reps)

Set the clock for 18 minutes:

3 minutes of –

6 Power Cleans

3 Hang Snatches

6 Toes to Bar @115/75

R+ = 135/95

Then rest 2 minutes

You must accumulate 30 seconds of handstand before starting again. If it takes more than 2 minutes to accumulate the handstand, you start once 30 secs accumulated, but you still work in the same designated time (so you will have less than 3 minutes to work).

Total Rounds and reps (add leftover reps to equal full rounds – 15 reps per round).

Cool Down

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