WOD 11.4.15

CrossFit Silos – CrossFit

Warm-up

Goat/Free

Spend the next ten minutes working on a skill, or a strength from MT. Do NOT DL, nor OHS during this time (unless not coming the rest of the week).

Metcon

Burpee Double Bar Over/DL (AMRAP – Reps)

12 Minute AMRAP

3,6,9,12,15,18…

DL – 185/135

Burpee Double Bar Overs :

“Burpee on one side of the bar then jump across and back over, burpee again on the same side of the bar. Each rep has one burpee and two jump overs from two feet to two feet.”

Cash Out

Cash Out Hollow Rocks (Time)

50 Hollow Rocks For Time

Cool Down

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