WOD 5/31/16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Press (3 X 6 – escalate to heavy set)

Metcon

20 Minute AMRAP – Row, S2O, SIT, EXTEND (AMRAP – Reps)

20 Minute AMRAP

3 Shoulder to Overhead 95/65

9 Good Mornings

15 Sit-ups

Row 500/400M

Every Round add 3 reps to each movement, but Row Stays the same. Only score the triplet, but put partial meters in notes for final round.

RX+ = 115/75, GHD Extensions, GHD Sit-ups OR Toes to Bar

Cool Down

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