Wod 12.30.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Squat Clean (20 seconds of each minute, 5 minutes)

Record the lowest number of any round.

Metcon

4 Rounds Row with Barbell and Gymnastics (4 Rounds for reps)

4 Rounds – 3 Minute Clock

Row 500M then :

Rd 1 = Hang Power Clean 135/95

3 minute rest

Rd 2 = Box Jumps/Steps 24/20

3 minute rest

Rd 3 = Shoulder 2 Overhead

3 minute rest

Rd 4 = Air Squats

Each Rounds recorded separately
Come in and use 75#/45# or lighter, just to recover from yesterday!

Cool Down

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