WOD 1.8.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (Tabata deadlifts at bodyweight)

score lowest number of reps in the 8 rounds

Metcon

Interval Ups (AMRAP – Rounds and Reps)

300/200M Row

30 Wall Balls

15 Hollow Rocks

5 Turkish Get Ups 35/25

1 Rope Climb

R+ = 1 muscle up after the rope climb Rest 2 minutes

AMRAP in 30 minutes (row counts as 1 rep for last round)

Cool Down

If you don’t foam roll, coach is going to punish you with burpees

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