WOD 3.24.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Front Squat (3 X 3 – escalate each set)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

ROM WOD based movements for hips and back.

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