WOD 10.21.16

CrossFit Silos – CrossFit

Warm-up

Spend ten minutes on ROM WOD efforts for lower body.

Partner Cindy + Barbell (AMRAP – Rounds and Reps)

Partner WOD – 1 Partner: Row (or Run) 800M; Meanwhile the other partner is in an AMRAP of :

5 Pull-ups

10 Push-ups

15 Squats

and 1 Complex:

1 Dead-lift, 2 Bent over Row, 2 Hang Clean, 1 Thruster (cannot set barbell down in the complex)

Each Round counts as 31 reps

RX = 115/75, RX+ = 135/95

Your goal is to attack the AMRAP and rest on the row.

As soon as the Row is done, you switch, both partners work together to alter load of barbell. Switch again after 800M and repeat at 600M each, 400M each, 200M each, then start back at 800M should time still be on the clock. Record total distance in notes. The AMRAP is 30 Minutes. Score as rounds and reps, accumulate reps without dividing into rounds… for example, you could have 10 rounds and 148 reps. 🙂

Cool Down

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