WOD 11.24.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (1 X 1 in 15 minutes)

Metcon

Assault – II (Time)

Assault II –

6 Rounds:

4 Shoulder to Overhead 115/75 (RX+ – 155/105)

10 Push-ups

Rest 4 minutes

40 Burpees

Rest 4 minutes

6 Rounds:

10 Back Squat 115/75 (RX+ = 155/105) 10 Box Jumps/Steps 24/20

Record one total time
Recommend you step up. 🙂

Cool Down

quads and lats!!

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