WOD 11.23.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 rm in 15 minutes)

Metcon

Atomic Escalation (Time)

3-6-9-12-15-18-21

Atomic Sit-ups

Overhead Walking Lunges

45#/25#

Atomic Sit-ups

https://youtu.be/CK2dC7c4aCw

Cool Down

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