WOD 3.21.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (3 X 3 – escalate to heaviest set)

Metcon

Sprint Angie (Time)

25 Pull-ups

25 Push-ups

25 Sit-ups

25 Squats

Rest 3 minutes

Repeat

(record cumulative time – including rest; post first round time to comments

RX + = 25# weighted Pull-ups and 25# weighted squats (for pull-ups use a vest, a belt, hook a kettlebell to your toes, etc)

Goblet Squat or hold a plate for squats.

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

Cool Down

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