WOD 12.18.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Bear Complex (4 MINUTE AMRAP BEAR COMPLEX AT 60% THRUSTER 1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Biloxi Blues ’13 – 12 minute AMRAP (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Jerks (155/115 – must take from the ground)

Overhead Walking Lunge (45/25# plate);down and back

12 Pistols (sub 24 air squats)

Cool Down

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