WOD 10.8.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Squat Clean (5@70, 5@80, 10@85)

Stop at a failed touch n go clean (take enough time to regrip only)

Metcon

4 Rounds Run Box (4 Rounds for reps)

4 Rounds –

3 Minute Clock

Run 400M then Box Jump Overs for reps 24/20

RX you can jump on the box then off, NO STEP UPS.

Scaled option is run 200M then box step overs.

3 min rest

RX Plus, Jump completely over. No reps count that touch the top of the box.

Cash Out

Metcon (Time)

Happy Birthday Courtney! 37 GHD Sit-ups for TIME!

Cool Down

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