WOD 5.3.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (3 X 5 – record 1 X 5)

Metcon

Masters Tour 2016 Triplet (AMRAP – Reps)

10 Minute AMRAP – 3, 6, 9, 12, 15, 18… of

Ring Dips

Burpee to a plate

Overhead Lunge Steps with the plate (stationary ONLY)

RX:

30-54 : 45/25

55+ : 25/15 Hand Release Push-ups

Cool Down

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