WOD 11.22.14

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

Metcon

Team Fundamentals Day 6 (Time)

Teams of two, change out at will –

15 – 12 – 9

Back Squats 95/65

Pull-ups (scale with bands only, no ring rows)

9 – 12 – 15

Pull-ups

Back Squats

This means that you do 18 pull-ups in a row to exchange back over to the escalating rep count.

RX + = 155/105

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