WOD 6.8.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Shoulder Press (3 X 3 – heavy one set)

Handstand Push-ups (in between shoulder press sets, work on HSPU kip)

Metcon

11 Minutes with inverted burpees (AMRAP – Rounds and Reps)

11 Minute AMRAP

11 Wall Balls 20/14

11 Sit-ups

11 Inverted Burpees

11 SDLHP KB 55/35

Inverted Burpee – https://youtu.be/iznK5n3WtxY

GHD and 73/55 KB for RX+

Cash Out

Cash Out KBS – 1 set of Max Swings (AMRAP – Reps)

1.5 pood/1.0 pood

RX + = 2.0 pood/1.5 pood

Cool Down

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