WOD 4.7.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Warm-up

Gymnastics

Bar Muscle-ups (8 minutes)

https://youtu.be/Fpk1a_PxEw4

Metcon

Bar Muscle-ups (7 minutes of practice – 1 max set if you can)

Metcon

Back Squat, GHD and RUNNING (Time)

21 Back Squat 135/95

400M Run

42 Back Squat

400M Run

21 GHD Sit-up

400M Run

42 GHD Sit-up

400M Run

RX + = 185/135

Cool Down

Couch stretch, foam roll.

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