WOD 12.5.14

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Clean and Jerk (12 Minutes to a 1RM Clean and Jerk)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cash Out

Metcon (Time)

30 Pull-ups for time.

Ring Rows must be nearly parallel

Cool Down

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