WOD 11/18.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Power Clean (5@70%, 5@80%, 10@85%)

Metcon

Box Jump- SDLHP (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute of 24/20 inch box jumps/steps

1 minute of 115/75. sumo deadlift high pulls

2 minutes of box jumps

2 minutes of sumo deadlift high pulls

3 minutes of box jumps

3 minutes of sumo deadlift high pulls

RX+ = 30/24

One total rep count, no rest between rounds

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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