WOD 4.20.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

10m Yoke Carry (use 80% of 1RM back squat for 5 rounds)

Rack on your back. Unrack facing out, walk out 5 meters and make a turn then return. Use the moveable racks to create the best alley. (Test weights by walking out three steps and turning around and re-racking.) When you are at your max, make the full walk.
This is walking out from rig 15 feet and a slow turn and return,

Metcon

Karena (World Wide WOD Gym Resolutions) (Weight)

5 Minute Time Cap

60 Sit-ups as a BUY IN (these do not count towards score)

Then –

Wall Ball AMRAP scoring total weight.

Pick whatever weight ball you want, and multiple by reps for load.

10′ line cleared for men, 8′ line cleared for women.
Rest 10 minutes, then perform Metcon 2.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

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