WOD 3.22.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Hang Squat Clean and Jerk (this is 3 Hang Squat Cleans and 1 jerk – 4 sets)

From the hang, quick pull and squat clean. Stand it up and jerk.
Increase load each set

Metcon

7 Minutes – BJ, T2B, DL (AMRAP – Rounds and Reps)

7min AMRAP

12 Box jumps 24/20

10 Toes to bar

8 Deadlifts 115/75
Rest 5 minutes

7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)

7min AMRAP

8 Box jumps 30/24

6 Situps

4 Power Snatch 115/75

Cool Down

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