WOD 6.30.15

CrossFit Silos – CrossFit

Warm-up

CFSilos 2015 – 2 (No Measure)

10 Jumping Jacks

10 Squat Jumps

10 Burpees

Batman – 1 minute

Samson – 30 seconds per side

Shoulder Mobility with BAND

10 PVC OHS

10 Split Jerks PVC

10 Hang Squat Cleans PVC

Weightlifting

Squat Clean (4 X 5, elevate each round, touch n go)

Metcon

Biloxi Blues ’13 – 12 minute AMRAP (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Jerks (155/115 – must take from the ground)

50′ Overhead Walking Lunge

12 Pistols (sub 24 air squats)

Metcon

Cash Out Burpee Pull-up (Time)

25 Burpee Pull-ups for time.

Can use the jump for the momentum.

RX + chest to bar

Cool Down

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