WOD 10.14.15

CrossFit Silos – CrossFit

Warm-up

Gymnastics

broad jump (1 RM for distance – use feet for measure)

max distance three attempts

Bar Hang (1 hang for max time (reps))

Straight Hang from Bar with arms straight

Metcon

The Basic Chipper (Time)

50 Double Unders

40 Wall Balls 20/14

30 KBS – 1.5/1.0

20 Toes to Bar

10 Walking Lunges Each Leg

RX + = 100 Double Unders, 2.0/1.5 pood, Carry the KB for the lunges in Goblet position.

Cash Out

Cash Out KBS – 1 set of Max Swings (AMRAP – Reps)

1.5 pood/1.0 pood

RX + = 2.0 pood/1.5 pood

Cool Down

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