WOD 12.7.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Split Jerk (EMOM 4, 5, 6, 7 Split Jerk)

pick a weight you can jerk 5 x straight. You will get to take from the rack, and re-rack as needed within the minute. Start with 4, end with 7 reps.

Metcon

Thrusters and Burpees over Bar (Time)

21-15-9-3

Thrusters (95/65)

Burpee over Bar

Cool Down

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