WOD 2.18.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Split Jerk (3 X 8 – increase each set if you can)

Metcon

BJ/Dead Hang/Dead-lift (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15 Box Jumps (24″/20″)

10 Second Dead Hang

5 Dead-Lifts (115#/75#)
Accumulate dead hang, do not click RX if you don’t watch the clock for your hangs!

ONly JUMPS RX today, no step ups.

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#
rest no more than one minute then –

Cash Out Wall Balls (Time)

30 Wall Balls For Time

20/14

Cool Down

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