WOD 12.1.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Bear Complex (2 EMOM 6mins – pick a weight 80% 1RM thruster)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Chipper 80 on down (Time)

80 Sit-ups

70 Push-ups

60 Box Jumps/Steps 24/20

50 KB Swings 55/35

40 Walking Lunge Steps

30 Air Squats

20 Pull-ups

10 Atomic Sit-ups 45/25

Cool Down

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