WOD 10.22.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Jerk (Or Split – 5@ 70, 5 @ 80, 10 @ 80)

Metcon

DL,Row, S2O Sprint (Time)

30 DL – 185/135#

Row 30/25 Calories

30 Shoulder to Overhead 135#/95#
prefer you stay at this weight and push to get through vs dropping weight if possible.

12 Minute Time Cap

Cash Out

Cash Out Burpee Pull-up (Time)

25 Burpee Pull-ups for time.

Can use the jump for the momentum.

RX + chest to bar

Cool Down

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