WOD 11.20.2015

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Make up a lift from the week. Your Call.

Metcon

DL Burpee over Bar 14 minutes (AMRAP – Reps)

14 Minute AMRAP –

1, 2, 3, 4, 5, 6….

Dead-lift 225/155

Burpee Over Barbell

Scoring Hints –

10 Reps done – 110

11 – 132

12 – 156

13 – 182

14 – 210

15 – 240

16 – 272

17 – 306

18 – 342

19 – 380

20 – 420

God Bless you.

Cool Down

get some mobility in people!

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