WOD 11/17/15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Overhead Squat (5@70%, 5@80%, 10@85%)

Metcon

Tabata Fraser (5 Rounds for reps)

4 minutes each at 20/10 seconds

Thrusters 65/45

1 minute rest

GHD Sit-ups or toes to bar

1 Minute Rest

Snatch 65/45

1 minute rest

Ring Dips

1 Minute Rest

Overhead Squats 65/45

Cool Down

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