WOD 6.24.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Push Press (4 X 2 – escalate each set, or make up front squat)

Metcon

Firebreather Rewind – 2011 CrossFit Obstacle (Time)

Carrying a 45#/25# plate, run a 400M run, enter the gym and crawl on your belly with your butt LOW pushing the plate with you across 40′.

Then – 21 box jump overs (plate on tthe ground)

run 400M with plate

When you enter the gym, 40′ plate crawl,

21 toes to bar

4 rope climbs

400M plate run

40′ plate push

15 chest to bar pull-ups

Cool Down

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