WOD 10.11.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (Pick load from 9/19 (20RM) and go for max reps)

Metcon

Double Row (4 Rounds for reps)

4 Rounds –

3 minute clock, Row 500M and then Double Unders for Reps

Rest 3 minutes

Record each round separately.

RX+ = Triple Unders

Gymnastics

Kipping Swing Practice

Push the bar away and down, elevate through the lats.

Cool Down

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