WOD 10.14.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift (20RM – use the first day 20RM and go for 30!!)

Metcon

4 Min Squared FS, S2O, Burpee (2 Rounds for reps)

4 Minute AMRAP, Then Rest 4 minutes, Then 4 minute AMRAP:

115/75

RX+ = 135/95

Round 1 –

3, 6, 9…

Front Squat

Shoulder to Overhead

Burpee over bar

Record Results of Each Round

On the second Round

3 Front Squat, 3 Shoulder to Overhead, 3 Burpee over bar

Do Not Increase Rep Counts

Post each round rep count in notes too.
This needs to be an ON FIRE WOD. Push as hard as possible in each round. Round 1 is your key, go get it!

Cash Out

Ring MU Transition Work – Low rings, work from a false grip beneath the rings, to a small jump and quick transition to the top.

https://youtu.be/IbEUM6KQNzg

Cool Down

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