WOD 5.12.16

CrossFit Silos – CrossFit

Warm-up

Kipping swings in the warm -up

Weightlifting

Deadlift Squat Clean Complex (3 sets of the 9 movement complex, increase load)

6 DL, 3 Squat Clean, no re-grip and all touch n go. Set load based on clean.

Metcon

Squat Cleans push-ups (AMRAP – Rounds and Reps)

7 min AMRAP

5 squat Cleans 135/95#

10 push ups

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

Cool Down

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