WOD 10.19.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (5 @ 70%, 5 @ 80%, 10 @ 85%)

If no strict pulls, then Bent Over Rows

Bent Over Row (5@70, 5@ 80%, 10 @ 85%)

Metcon

7 Minutes – BJ, Sits. PC (AMRAP – Rounds and Reps)

7min AMRAP

10 Box Jumps 24/20

8 V-ups

6 Power Cleans 115/75
7 Minute Rest then –

(steps acceptable)

7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)

7min AMRAP

8 Box jumps 30/24

6 Situps

4 Power Snatch 115/75
NO STEP UPS RX

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text