WOD 11.10.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

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

Metcon

Karena (World Wide WOD Gym Resolutions) (Weight)

5 Minute Time Cap

60 Sit-ups as a BUY IN (these do not count towards score)

Then –

Wall Ball AMRAP scoring total weight.

Pick whatever weight ball you want, and multiple by reps for load.

10′ line cleared for men, 8′ line cleared for women.
Preparing for January World Wide WOD!!

Rest 7 minutes then –

1000m Row (Time)

Max Effort 1000m Row

Cool Down

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