WOD 10.7.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Squat Clean (3 EMOM 5 Minutes – HEAVY)

Metcon

DT Sprint (AMRAP – Rounds and Reps)

5 Rounds – 3 minutes on, 2 minutes off

You are picking up where you left off

12 Reps Dead-lift

9 Reps Hang Power Clean

6 Reps Shoulder to Overhead

RX = 135/95

RX+ = 155/105 (this is RX for DT)

Get as far as you can. Score this in total rounds and reps. Each time through the 12-9-6 is a round.

Cool Down

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