WOD 5.6.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Shoulder Press (3 X 5 – record heaviest 1 X 5)

Metcon

Masters Tour 2016 WOD #3 – Chipper (AMRAP – Reps)

Masters Tour WOD # 3 – 12 Minute AMRAP – Finish and start back over at the top

10 Burpee Box Overs (jump or step)

20 Toes to Bar

30 Cleans (power or squat)

40 Pull-ups

50 Kettlebell Swings

60 Double Unders

RX + = 30-44: 24″, 155/105, Chest to Bar (all 40), 1.5 pood/1.0 pood

RX = 45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood

RX if you are actually 55+ : 20″, Toes to bar OR Knees to Elbows, 115/75, Pull-ups or ring rows X2, Double unders or singles X3

Cool Down

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