WOD 5.7.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

The Real Captain America

Coach takes the class out to the bottom of the steep hill on the 800 Route (Dunbrody Dr). Teams of two will: partner one sprints up the hill and back (you will go to the far side of the second driveway on the left and back). Tag your partner, then both go through one more time. After the second partner runs their second sprint, they will run back to the gym, where they begin the WOD. (First person in the gym starts the clock)

WOD : 5 Clean and Jerk 95/65, R+ = 135/95

5 Bar Facing Burpees

18 Minute AMRAP

Change after every complete round. Show your toughenss by wearing a weighted vest.

Leave a Reply

*

captcha

Please enter the CAPTCHA text