WOD 4.26.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Press (4 X 6 PP, Restrain the desire to jerk)

Try to use one weight and maintain it. So warm up to that weight.

Metcon

Nicole (corrected) (AMRAP – Reps)

20 Minute AMRAP

400M Run

Max Pull-ups

The objective is as many pull-ups as you can get, you can walk the 400M if you think you will get a higher TOTAL of pull-ups.

I have done this where I have ran AFAP and hit 9 rounds of pull-ups, and done it where I have jogged it for 6 rounds. Both scores were within 3 reps. So pick what fits you best.

A round is without dropping from the pull-up bar. Ring rows will be as hard as possible til failure.

Cool Down

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