WOD 10.27.16

CrossFit Silos – CrossFit

Warm-up

Quick and complete, the WOD will take you the balance of the class! Be wise, 40 Minute CAP (should not take that long).

Metcon

The Any Order Chipper (Time)

Perform in any order, and with any level of division (not a true chipper).

3k/2.5k Total Row

100 Hollow Rocks

80 KB Swings RX = 35/25 RX+ = 55/35

60 KB Goblet Squats

40 Walking Lunges (OH Single Arm KB)

20 Pull-ups

***Row – no less than 500M at a time***

Cool Down

Stretch Out!

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