WOD 11.19.14

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Push Jerk (6, 5, 4, 3, 3)

Metcon

20 Min – DL, Jerks, Cleans (AMRAP – Reps)

20 Min EMOM

On the even minutes:

9 Deadlifts 95/65

6 Power Cleans (from the floor)

3 Jerks

On the odd minutes:

3 Burpees

6 Push-ups

9 Sit-ups

(Anyone who is RX will tie if they don’t fall off reps)

If you fall off, start the next minute back at the DL or the Burpees. Record total reps in that case.

Cash Out

5 Rounds –

5 Kipping Swings, 1 chin over bar hold for 30 seconds, or max if less than 30 seconds.

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text