WOD 10.28.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Burpee Broad Jump (KB Snatch) (AMRAP – Rounds and Reps)

18 Minute AMRAP :

12 toes to Bar

24′ burpee broad jump (6 sets of mats)

12 Wall Ball Squat Cleans (20# for everyone)

24′ burpee broad jump

12 KB Snatch (left arm – 35/18 R+ 53/35), 24′ Burpee Broad Jump

12 KB Snatch right arm

24′ Burpee Broad Jump

Count broad jump as 2 reps for last round (1 rep per 12′)

Cash Out

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

Cool Down

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