WOD 2/16/16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Metcon (AMRAP – Reps)

4 minute – Squat Clean AMRAP – record as one number. 70% of 1RM

Metcon

burpees C2B (Time)

21-15-9

burpees

CTB pullups

The appropriate scaling (in order) is:

pull-ups

ring rows with feet on parallel box

other ring rows

jumping pull-up negatives
Chest to bar = clavicle or below touches the bar

Cash Out

Cash Out Double Unders (Time)

100 DU’s for time

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text