WOD 5.18.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Front Lever (2 X on the pull-up bar)

Back Lever (2 X on the rings (skin the cat under control))

Developing a back lever – follow the steps to improve.

Metcon

Cindy Lou Who? (Time)

Run 400M

5 Rounds of Cindy

8 Squat Cleans – 155/105

RX+ = 205/145

5 Rounds of Cindy

Run 400M
rest five minutes then

Cindy More Fun (Time)

4 Rounds:

2 Rounds of Cindy (5 pull-ups/10 push-ups/15 squats)

10 Wall Balls (20#/14#)

10 Hang Power Cleans (115#/85#)

2 Minute Rest

Cool Down

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