WOD 4.6.16

CrossFit Silos – CrossFit

Warm-up

Burgener Warmup: https://www.youtube.com/watch?v=Y5YFU_iuwJ4

here are the 5 exercises for the burgener warm up:

1. down and up: see pix (speed thru the middle)

2. down + up + elbows high and outside (keep bar in least line of resistance)

3. down+up+elbows high and outside +muscle snatch: turn over strength

4. sn lands: foot work

5. sn drops: footwork in the bottom position.

Weightlifting

Snatch (1 RM in 10 minutes)

Metcon

Double Row (4 Rounds for reps)

4 Rounds –

3 minute clock, Row 500M and then Double Unders for Reps

Rest 3 minutes

Record each round separately.

RX+ = Triple Unders

Cool Down

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