WOD 10/20/15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Front Squat (5 @ 70%, 5 @ 80%, 10 @ 85%)

Metcon

Run, Double, Squat and Jump – 4 or 6 (Time)

4 Rds –

400M Run

30 Double Unders

20 Back Squat (95/65)

10 Box Jumps/Steps 24/20

RX + = 6 Rounds and 135/95, jumps only
This is for everyone on the suero viv cleanse, plenty of recovery time in the run.

Cool Down

Please foam roll and stretch your quads after.

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