WOD 10.18.16

CrossFit Silos – CrossFit

Warm-up

Metcon

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
This is one of those, “If I ever get to it” WOD’s. Just find the right numbers that won’t hurt yourself, then go for it. MU = 8 C2B and 8 Ring Dips as the best sub.

Cash Out

800m Run (Time)

Max Effort 800m Run
This is actually a paced run at 80%. Try to get the pace right from the start and keep it there. It isn’t an easy jog, but not a full throttle effort. Try to keep the same cadance the entire run.

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text