WOD 3.14.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Front Squat (3 X 3 – push for that heavy set)

Metcon

Metcon (Time)

50 Reps of each of the following 5 movements, Partition however you like.

Push-ups

Sit-ups

Box Jumps 24/20

Dead-lifts – 225/155

Shoulder to Overhead 115/75

you get only ONE barbell

Plan appropriately.

Happy Birthday Danny!

Cash Out

Cash Out Wall Balls (Time)

30 Wall Balls For Time

20/14

Cool Down

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