WOD 5.5.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Power Clean (3 X 8 Power Clean – heaviest 8)

These are touch and go.

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Interval Cindy (AMRAP – Reps)

5 Minutes of Cindy

(5 Pull-ups, 10 Push-ups, and 15 Squats)

5 Minute Rest

3 Minutes of Cindy

3 Minute Rest

1 Minute Cindy

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out

Cash Out Hollow Rocks (Time)

50 Hollow Rocks For Time

Cool Down

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