WOD 6.2.16

CrossFit Silos – CrossFit

Warm-up

When Jenny tells us her age, we’ll pick something for the warm up to honor her!!

Weightlifting

Back Squat (4 X 4 – stay at 85-90%)

In celebration of Brad Voosen’s birthday, you will do 4X4 but in between every set you will do 19 push-ups and 72 singles. 🙂

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Running Jackie gets an RX today, with 35# acceptable for RX for women,

Cash Out

Metcon (Time)

Ellen’s Birthday METCON –

5 sets of 5’s

5 Rounds:

5 Burpee over bar

5 hollow rock

5 squat jumps

5 jumping lunges

ROM WOD

Finish with ROM WOD for ten minutes

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