WOD 4.21.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (1 RM in 10 minutes)

Last 1RM as we prep for the next seven weeks of lifting! We’ll use these numbers.

Metcon

Run, Lunge, KB and Burpee (Time)

400M Run

20 Walking Lunge Steps

30 KB Swings 55/35 – RX+ = 72/55

40 Burpees

30 KB Swings

20 Walking Lunge Steps

400M Run

Cash Out

Cash Out Push-ups (Time)

50 Push-ups for TIME! No Worm for guys, chest to floor and full extension. Girls can worm some.

Cool Down

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