WOD 10.13.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (1RM)

Bent Over Row (3 X 10 – Heavy, WIDE GRIP)

Keep increasing load. This is your FUTURE pull-ups happening here!

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Just like the OPEN, record your times of completion for each – DL, WB, ROW, HSPU. Post in notes.

RX = head at height of hands, so if you abmat, you need two 25# plates on either side for height.

Cash Out

Front Lever (3 attempts – take this serious. )

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