WOD 10.6.16

CrossFit Silos – CrossFit



Weighted Pull-ups (3 )

if no pull-ups, bent over rows

Bent Over Row (3 X 5 – HEAVY)

Wider Grip = grow your lat strength for pull-ups


50 Not so Filthy (AMRAP – Reps)

In 5 Rounds of 3 minutes, work in order of the Filthy 50. You will rest 2 minutes between each round –

50 Box jumps/steps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Back extensions

50 Wall ball shots, 20#

50 Burpees

50 Double unders

So if you get through 2 kettlebell swings in the first 3 minutes, you will start on kettlebell number 3 in the start of the second set. You will continue in this fashion. If you complete the double unders, start back over at box jumps.

STEP UPS are allowed as RX

Record total reps. 500 is one full time through.

Cool Down

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