WOD 4.22.16

CrossFit Silos – CrossFit

Warm-up

Skill

Metcon (No Measure)

This is a ROM WOD, or make up weightlifting from the past week and a half. You need 1RM numbers to work off of for the upcoming strength.

Metcon

Murph Ready (Time)

Run 800M

perform 4 rounds of Cindy (5 pull-up, 10 Push-ups, 15 Squats)

Run 800 M

perform 20 Back Squats at 50% of 1RM

Run 400M

perform 30 GHD Sit-ups

Run 400M

perform 2 rounds of 15 Pull-ps, 30 Push-ups and 45 Squats
Getting ready for MURPH! This is WHY you have been doing so many push-ups lately. Not to mention you are getting ready for the summer GUN SHOW!

Cool Down

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