WOD 5.4.16

CrossFit Silos – CrossFit

Warm-up

IF more athletes than rowers, have some go first and finish with HSPU and weighted push-ups.

Gymnastics

Handstand Push-ups (2 X Max HSPU for 6 minutes)

Weighted Push-up (2 X MAX REPS – 15#/10# plate on back)

Metcon

Rowing for Calories (Time)

12 Calorie Row

48 Double Unders

24 Calorie Row

36 Hang Power Clean 95/65 (RX+ = 135/95)

36 Calorie Row

24 GHD Sits

48 Calorie Row

12 Shoulder to Overhead (sam barbell)

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