WOD 10.13.15

CrossFit Silos – CrossFit

Say Goodbye to the 4 rounds of row and work in 3 minutes. Last one for awhile.

Warm-up

Weightlifting

Deadlift (5@ 70, 5 @ 80, 10 @ 85 TnG)

Same 85 as last time if you didn’t hit 10, if you did, add 5%.

Metcon

4 Rounds Row with Barbell and Gymnastics (4 Rounds for reps)

4 Rounds – 3 Minute Clock

Row 500M then :

Rd 1 = Hang Power Clean 135/95

3 minute rest

Rd 2 = Box Jumps/Steps 24/20

3 minute rest

Rd 3 = Shoulder 2 Overhead

3 minute rest

Rd 4 = Air Squats

Each Rounds recorded separately

Cool Down

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