WOD 4.30.16

CrossFit Silos – CrossFit

Warm-up

Metcon

3 AMRAPS in ONE (3 Rounds for reps)

Partner Up – Scored as Three Rounds for Reps – the first two rounds are individual WOD’s, add both scores together for the total. The third round is a joint effort

Round 1 – 7 Minute AMRAP – Pick which athlete does which component, work at same time.

A – 20 Snatch 75/45, 10 Burpee over Bar

B – Run 200M, 30 Doubles (or use 90 singles as RX divided by 3), 10 Wall Balls 20/14 (run is 1 rep if completed in last round.

Rest 2 minutes

Round 2 – 9 Minute AMRAP – Pick which athlete does which component. work at same time.

A – 20 Clean and Jerk 75/45, 20 weighed sit-ups with wall ball

B – Row 300M, 20 KBS any weight, 20 GHD Sit-ups

Rest 2 Minutes

Round 3 – 11 minute AMRAP – Work together off and on, and only one at a time.

In Order (each full round is 300 reps)

90 Squat Wall Ball Passes (squat and pass ball 8′, each squat/pass/caught ball is a rep)

60 Box Jumps/Steps

50 Double Unders (150 Singles divide by 3)

40 KBS (any weight)

30 Walking Lunges

20 SDLHP 75/45

10 Atomic Sit-ups

start back at beginning when done.

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