WOD 12.11.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Overhead Lunge (5,5,3,3,1 – OH Lunge )

take from the rack and jerk, then stationary lunge.

Metcon

20/10 Chipper (Time)

20 Shoulder to Overhead 95/65 (R+ = 115/85)

10 pull-ups (R+ = chest to bar)

20 Burpee over bar

10 hang squat clean

20 wall balls (20/14)

10 thrusters

20 push-ups

10 hollow rocks

20 toes to bar

Cool Down

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