WOD 2/26/2015

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

Push Press (Push Press – 5,4,3 )

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Box Steps are considered RX

Cash Out

Metcon (AMRAP – Reps)

l sit on the parallettes –

for time – each second is a rep

Cool Down

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