WOD 11.27.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Thruster (EMOM – Squat clean the first, then 4 more.)

5 Thrusters EMOM @ 70% of 1RM for 8 Minutes.

Metcon

Garage Games 1 – Masters Tour 2015 WOD 1 (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65
Rest 6 minutes then –

Masters Tour 2014 WOD #3 (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Double Unders

20 Wall Balls (20#/14#)

10 Snatch (75#/45#)

Perform Singles at 1:1 ratio

Cool Down

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