WOD 10.26.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Strict Pulls, DL and Boxes (AMRAP – Rounds and Reps)

11 Minute AMRAP –

7 Strict Pull-ups

5 Dead-lifts 255/155

9 Box Jumps 24/20

Use no more than 70% of your DL max for this WOD.

Cash Out

Cash Out Burpees over Bar (Time)

3 Rounds

10 Burpees over bar

30 secnd rest

record one total time at the end of the 30th burpee

Cool Down

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