WOD 5.23.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Deadlift Rack Pull (3 X 5 – icrease load each time)

Set the rack approximately 3-4 inches below your knee. Work up to a weight that is 110-120% of your DL 1RM. 3 x 3 at that weight. Pull to standing, then return to the rack. Do not move forward or back.

Metcon

20 Minute AMRAP of FUN (4 Rounds for reps)

20 Minute AMRAP –

for the first 5 minutes perform reps of Cindy – (5 pull-ups, 10 push-ups, 15 squats)

for the next 5 minutes perform a Dead-Lift AMRAP at 70% of 1RM (watch your back),

for the next 5 minutes – Wall Ball AMRAP 20#/14#,

for the last 5 minutes Row for Calories

Each segment is scored independently
There is NO time between segments, move wisely based on where you will score best.

Cool Down

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