WOD 4.28.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Rack Pulls (4 X 2+ Use 120% of 1RM)

https://youtu.be/9MLLp0G8R8w
You can go over 2 reps, and you can go over the load if needed. Set the rack at the height of the knee cap.

Metcon

Biloxi Blues ’13 – 12 minute AMRAP (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Jerks (155/115 – must take from the ground)

Overhead Walking Lunge (45/25# plate);down and back

12 Pistols (sub 24 air squats)
each 1/4 of walking lunge si worth 1 rep, air squats are NOT, NOT RX

Cool Down

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